Driving Force CrossFit – CrossFit

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Warm-up (No Measure)

3 x

1:00 bike

8 DB sing arm high pulls ea. arm

10 alt reverse lunges holding db

15 hollow rocks


Shoulder opener stretch

Emom movement review

few reps each movement


Metcon (AMRAP – Rounds)


Min 1- 6-10 DB Step Overs

Min 2- 8-15 Burpees

Min 3- :30 Bike (mod)

Min 4- 50′ DB FR Walking Lunge

Min 5- 6-10 c2b/pull ups or 2-6 Muscle Ups (ring or bar choose one that needs most practice)

Min 6- Rest
Use this emom to dial in movements. These are movements found in the open workouts. Less emphasis on intensity today