Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2x

200m Run

10 Plate halos (https://youtu.be/hGl741wWdpA)

6 KB high pulls ea,. arm

6 Bottoms Up KB Strict Press ea. arm

5 Single Arm KBS

:15 Side Plank R-side

:15 side Plank L-side

KB Snatch Review

Jump Rope warm up

2 x 30 single unders

2 x 15 single leg single unders (each leg)

2 x 30 D.U (D.U practice with focus)

Metcon

Metcon (AMRAP – Reps)

3 RDS

2:30 400m Run Amrap: Max KB Snatch 53/35 (hang)

1:00 Hand Release Push Ups

1:00 Max Double Unders

1:30 Rest

Score = total reps
subs- 200m run/500m row for run. single arm kb clean for snatch. Big jump singles for d.u