Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Joint/Rotation

Shoulder/pec stretch

3 x

10 baned front raises

10 band pull parts

5 slow decent push up w/ clap

3-5 strict pull up

Bench Press review

Metcon

Metcon (Time)

Teams of 2

42-30-18

Bench Press 135/95

8-6-4

Rope Climb

Rest 3min

30-24-18

Bench Press 155/105

8-6-4

Rope Climb

Rest 3min

24-18-12

Bench Press 185/125

8-6-4

Rope Climb
Subs- DB bench/floor press/push ups

Ring Rows for RC same number of reps as bench

Solo =

21-15-9

4-3-2

15-12-9

4-3-2

12-9-6

4-3-2