Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 x

:20 single unders

:20 Burpee no push up

:20 Reverse lunge

3 x 5

Plate Counterbalance Squat w/knees tracking directly over toes

:04 down :01 hold :03 assent

2:00 Front rack mobility/stretch

Strength

Front Squat (4×5 Tempo 41X1)

41X1 tempo = :04 down :01 in bottom explode up :01 at top

Building too moderate. Save plenty in tank for progression

Metcon

Metcon (Time)

FT:

100 D.U

50 Box Step Up 24″/20″(50/35 Single db)

100 D.U

8min Cap
Subs for d.u- 1/2 reps / 125 singles