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

Strength

Hang Clean (2 Reps Every 1:30 For 15min (10 sets))

2 Hang Squat Cleans. Building each set

Metcon

Revenge Of The 6th (Time)

500m Ski

30 Box Jump Overs 24/20″

1000m Assault Bike

7-8min Cap