10/16/18

Driving Force CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 x 2:00 Row 10 inch worms 12 single arm ring rows (6 ea. arm) 1:00 pigeon pose 1:00 wrist stretch Movement Focus Rowing Technique Tips -Don’t Grip Too Hard -Drive With Your...

10/16/18

Driving Force CrossFit – DFCF COMP View Public Whiteboard Warm-up (No Measure) A) 5 sets :30 L-Sit 1:00 Rest B) 4 sets 100ft Reverse Sled Drag 100ft Yoke Walk Rest as needed C) 4×10 Strict Press Building 4×10 weight strict pull...

10/15/18

Driving Force CrossFit – DFCF COMP View Public Whiteboard Warm-up (No Measure) A. 20min Max Cal Row *every 2min 5 Muscle ups B. Five sets of: 3-Position Snatch @ 70-75% of 1-RM Snatch (high hang, mid-thigh, floor) Rest as needed C. Back Squat 4×10...

10/15/18

Driving Force CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 x Bike :45 easy :15 hard 3 x 8 alt box step ups 5 walk out to push up 8 knuckle drags DB warm up 5 DB DL 5 DB HP 5 DB Press 5 DB Snatch Movement Focus Devil Press...

10/13

Driving Force CrossFit – STP View Public Whiteboard Warm-up (No Measure) Snatch Warm Up Three sets of: Snatch-Grip Romanian Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps Snatch Push Press x 3 reps...