Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

5 x

:30 on :30 off Row/Ski

building intensity each set

Hip/Ankle/shoulder prep

WB Warm Up

5 DL 5 FS 5 PP 5 Thruster 5 WB

Primer:

5 BFB

5 Cal

5 WB

Metcon

Metcon (AMRAP – Rounds and Reps)

18min AMRAP

30 BF Burpees

40/30 Cal Row Rx+ Ski

50 Wallball 20/14
If equipment needed: Teams of 2- 50 bf burpees-60/45 cal- 75 WB