Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 easy bike

5::00 hip/ankle openers:

– Spiderman lunge hold

– Pigeon

– Ankle stretch

2 x

Banded Lateral 1/4 squat march x 10 reps each direction

10 Glute bridge raises w/band

Barbell warm up

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

Clean Review/warm up

5 high pull

5 tall clean

5 hang squat clean

5 squat clean

Strength

Metcon (Weight)

Every 1:30 for 6 sets

3 reps of complex:

Squat clean + Front Squat

60-70% of squat clean
Squat + Front squat = rep 1, squat clean + front squat = rep 2, squat clean + FS = rep 3

Warm-up (No Measure)

Rope climb review

DB Front Squat review/warm up

Metcon

Metcon (Time)

5-4-2

Rope Climbs

15-12-6 DBL DB Front Squats 50’s/35’s

10min Cap
Subs- 3x rope walk backs/ or 4x ring rows