Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

800m Easy Run

10min GOWOD

– Low back Foam Roll (1min)

-T-spine opener (foam roller under shoulder blades narrow grip hold on barbell/KB)( 1min)

-Pec Smash w/ LBall (1min side)

-Banded lat stretch (1min/side)

– Tricep Stretch (arm pit to wall) (1min/side)

Metcon

Metcon (AMRAP – Reps)

Teams of 2

30min AMRAP

20-1

Burpees

*P1 does 20, then P2 does 20 ect

With remaining time

Max Kettlebell swings (HAP)

score = Total Burpees + KBS
Scaling option- 20 down by 2’s