Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 x

:30 bike

10 pvc pass-throughs

10 banded side steps each direction

10 Ring Rows

5 push up to down dog

2-3:00

banded shoulder stretch

Barbell warm up

5 gm 5 bs 5 er 5 sp 5 fs 5 dl

overhead squat review prep

5 SG Press

5 SG PPress

5 Pausing OHS

Strength

Overhead Squat (Build to mod-heavy set of 2 )

Building to mod-heavy set of 2 for the day. DOES NOT NEED TO BE MAXIMUM

Metcon

Metcon (AMRAP – Rounds)

10min EMOM

Odd- 10-12 OHS @50-55% of today’s double

Even- 5-12 C2b/pull ups RX+ complex of 5 p.u + 4 c2b + 1 m.u