Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 x

1:00 easy bike

8 Scap Pull Ups

8 Scap Push Ups on forearms

10 band pull aparts

6 KB Strict high pull (ea. arm)

6 Bottoms Up KB Press (ea. arm)

Barbell Warm Up

5’s

Push Jerk review

Metcon

Metcon (Time)

5 RDS

20/15 Cal Bike

Shoulder to Overhead

Rest 2min after each RD

RD 1- 25 @ 95/65

RD 2- 20 @115/75

RD 3- 15 @135/95

Rd 4- 10 @155/105

RD 5 – 5 @185/125

Rx+

RD 1- 25 @ 135/95

RD 2- 20 @155/105

RD 3- 15 @185/125

Rd 4- 10 @205/135

RD 5 – 5 @225/155

24min Cap
Sub- Row/Ski for bike