Driving Force CrossFit – CrossFit

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Warm-up

: Warm-up (No Measure)

Joint rotations

10 reps ea.

10 side staddle

10 front straddle

10 skiers

10 single leg (ea. leg)

15 d.u

rest 1:00

x2

1:00 ea. stretch

Shoulder

Wrist

Low back

Barbell warm up

5 GM 5 BS 5 ER 5 SP 5 FS 5 DL

Clean and Jerk wu

5 Tall clean

5 Hang PC

5 PC

5 PPress

5 PJ

Strength

Metcon (Weight)

10min clock

Build to moderate

Power clean + Push Jerk

Metcon

Metcon (Time)

2 RFT

150 Double Unders

25 Power Clean and Jerk 135/95 Rx+ 165/115

15min Cap
Subs- scale back d.u to 75-100 or 200 singles