Driving Force CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Theraband Warm up

1:00 Pec stretch on wall (ea. side)

10 tempo push ups

15 empty bar bench press

Strength

Warm-up (No Measure)

4 Sets

10 Bench Press

10-20 Push ups Rx+ Ring Push Ups w/fly squeeze each rep

rest 2-3min

Metcon

Metcon (Time)

21-15-9

Alt. DB Snatch 50/35 Rx+ 70/45

Bike Cals

6:00 Cap

Warm-up (No Measure)

At Home Workout:

Tabata (:20 on/:10 off) x 8 rds each

Push Up

Air squat

V- Up

Burpee

Rest 2min

then

25 reps each for time