Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m easy run

50′ walking lunge

3 x

10 face pulls (band or crossover)

5 Single arm DB strict high pull (ea. arm)

5 DB strict press

:30 squat hold on rig

2 x

3 scap pull

3 half pull

3 pull to peak

Primer:

5 G-squats

4 hrpu

3 pull ups

2 lunges w/kb

Metcon

Metcon (Time)

3 Sets

24 KB Goblet Squats 53/35

12 Hand Release Push Ups

100ft Walking Lunge (holding KB in Front)

16 Pull Ups

Rest 3min

Rx+ :

3 Sets

16 Single Arm DB OHS 50/35 (8 R/8 L)

4 Bar M.U

100ft DB Walking Lunge (one arm OH + one arm FR) 50/35’s

16 Chest to Bar Pull ups

Rest 3min
Subs- Ring Rows for pull ups