Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Easy Row

50′ BW walking lunge

Crossover symmetry ytw x 12 reps ea.

:30 Shoulder/lat stretch on wall

Barbell Warm Up

5 gm 5 bs 5 er 5 sp 5 fs 5 dl

Hang Power Snatch w.u

5 sn press

5 hip muscle snatch

5 Sn DL knee to hip

5 Hang Power snatch

Strength

Hang Power Snatch (1 Rep every :30 x 15 @50-60%)

Metcon

Metcon (Time)

3 RFT

100′ DB FR Walking Lunge 50/35’s

25/20 Cal Row

15min Cap
Sub- ski for row or 200m run for row