Driving Force CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m Run

3 x

8 OH Plate Scap Shrugs

5 Push Up to Downdog

50′ Kb OH Carry

Barbell Warm Up

5 GM 5 BS 5 ER 5 SP 5 FS 5 DL

Clean and jerk warm up

5 clean pull

5 hang power clean

5 ppress

5 pjerk

hang power clean and jerk

building to weight

HSPU Review

scaling – Box hspu

Primer:

100m run

3-5 hspu

2 HPJ

Metcon

Metcon (Time)

3 RFT

400m Run

15 HSPU

10 Hang Power Clean and Jerk 115/75

15min Cap
Subs- 500m Row for run. Box HSPU- HRPU for hspu

weight should be mod-light