Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 easy bike

2 x

:20 Glute Bridge Hold

7 Inch worm to push ups

:15 side plank each side

Barbell Warm UP

5 GM 5 BS 5 ER 5 SP 5 FS

10 DL

Deadlift review of resetting each rep

Strength

Deadlift (4×8)

Building to moderate. Reset each rep (no tng/bounce)

Metcon

Warm-up (No Measure)

Primer:

5 BFB

3-5 HPC

3 Kip swings

3 T2B

5 WB

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

25/20 Cal Bike

20 BFB

15 Hang Power Cleans 95/65 Rx+ 135/95

20 T2B

25 Wallball 20/14
subs- 30/25 Cal Row for Bike. Hanging Knees to Chest for T2B