Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

9min EMOM

min 1- Bike

min 2- 5 Tempo Plate counterbalanced squats + :10 hold last rep

min 3- :15 side plank (ea. side)

Front Rack/Ankle/Hips prep

Strength

Front Squat (Build to Heavy 3 rep )

:03 Pause in bottom each rep

Metcon

Metcon (Calories)

10min EMOM

5 Thrusters 115/75 Rx+ 135/95

Max Cal Bike
Only RX+ if you can hold 7+ Calories per min

Sub Row for bike if needed