Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Shoulder circles x 10 reps ea direction

:30 Close stance squat hold on rig

2x

30 single unders

3 scap pu

3 half pull

3 peak pull

5 push up to downward dog

Barbell warm Up

5’s

Movement Primer

3-5 reps of each

Overhead squat

CJ

Thruster

PS

Metcon

Metcon (Time)

3 RDS

10 Overhead Squat

12 Pull Ups Rx+ C2B

3 RDS

10 Power Clean and Jerk

12 TTB

3 RDS

10 Thrusters

30 D.U

3 RDS

10 Power Snatch

12 Bar Facing Burpees

Barbell- 75/55 Rx+ 95/65

25-30min Cap
Subs- Ring Rows/ Kipping leg raises/ 50 single unders