Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m easy run

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

Warm-up (No Measure)

with light KB

7 KB DL

7 Russian Swings

7 American Swings

Hand release push/ handstand push up review

3-5 HRPU/HSPU

Metcon

Metcon (AMRAP – Reps)

Every 4min for 16min (4 RDS)

400m Run

15 KBS 53/35 Rx+ 70/44

Amrap HRPU Rx+ HSPU

Score = total HRPU/HSPU
HRPU = Hand Release Push Ups

HSPU = Handstand Push Ups

Sub- 200m run if 400m is slower than 2:30 or 500m Row