Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

2 x

8 Scap push ups on elbows

8 Scap pull ups

8 Scap retracts on rings

1 Wall walk up

YTW- 10 reps each

Strength

Warm-up (No Measure)

3 sets

-Strict Pull Ups (leave 1-2 reps in tank)

8-12 DBL DB Strict Upright Row

10-15 Banded Face Pulls

rest 2:00
sub for strict pull ups – Slow Negatives

Metcon

Warm-up (No Measure)

Jump Rope warm up

2x 10 reps each

side straddle jumps

forward straddle jumps

skiers

single leg

rest 1:00

2 x

20 d.u

HSPU – scaling review

Box pike push ups

Metcon (Time)

FT:

100 D.U

21 HSPU

75 D.U

15 HSPU

50 D.U

9 HSPU

12min Cap
Subs- 1/2 D.U – singles

Box Pike Push Ups for HSPU