Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

25 Jump Jacks

4x Showtime (forward lunge with twist)

8x Side Lunges

20 Speed-skaters

5 to 1 Walkout to Push-up

30 arm circles forward

30 arm circles backward

3x towel wring-outs

Barbell Warm Up

5 GM 5 BS 5 ER 5 SP 5 FS 5 DL

Strength

Warm-up (No Measure)

3 Sets

5 Strict Press from behind the neck

5 Strict Press from front rack

10-15 Ring Rows (strict form/elevated feet on box if possible)

rest 2-3m

building each set

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

5 Deadlift

5 Power Clean

15 Sit Ups

Barbell 95/65 Rx+ 135/95