Driving Force CrossFit – CrossFit

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Warm-up

Hinshaw WU (No Measure)

Hinshaw Warm Up

Warming up – Hips and Lower body:

high-knee karaoke,

over the hurdle,

knee to chest,

figure four

lunge.

Warming up – Torso and Upper body:

lunge with a torso twist,

toe touch,

high knees, (slowly Lean & slowly come across)

butt kicks,

straight leg,

sidestep and sidestep jumping jack.

Warming up – the upper body:

sitting arm swings

tanding arm swings.

Warming up – knees and ankles:

toes-out walk,

toes-in walk,

walk on heels,

walk on toes,

walk on outside of foot,

walk on inside of foot.

https://youtu.be/VW42KKmjEZY

Metcon

Metcon (AMRAP – Reps)

Teams of 2

25min Amrap

P1- Bike for Cal

P2- Run 400m

*Pace should should be easy/Z1

Post Workout- 5:00 foam rolling
sub for bike- Ski/Row

Sub for run- 1:00 jump rope + 20 box step ups

If no partner AMRAP : 400m run + 25 Cal Bike