1/20/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upHinshaw WU (No Measure)Hinshaw Warm Up Warming up – Hips and Lower body: high-knee karaoke, over the hurdle, knee to chest, figure four lunge. Warming up – Torso and Upper body: lunge with a torso...

1/17/20

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upHinshaw WU (No Measure)Hinshaw Warm Up Warming up – Hips and Lower body: high-knee karaoke, over the hurdle, knee to chest, figure four lunge. Warming up – Torso and Upper body: lunge with a torso...

1/16/20

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)800m Easy Run 10min GOWOD – Low back Foam Roll (1min) -T-spine opener (foam roller under shoulder blades narrow grip hold on barbell/KB)( 1min) -Pec Smash w/ LBall (1min...

1/15/20

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 easy bike 5::00 hip/ankle openers: – Spiderman lunge hold – Pigeon – Ankle stretch 2 x Banded Lateral 1/4 squat march x 10 reps each direction 10 Glute...

1/14/20

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2-3 x 8 Scap Pull Ups 8 Scap Push Ups on forearms 10 band pull aparts 6 KB Strict high pull (ea. arm) 6 Bottoms Up KB Press (ea. arm) DB Snatch Review – 5 DL – 5 HPull...

1/13/20

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)9min EMOM min 1- Bike min 2- 5 Tempo Plate counterbalanced squats + :10 hold last rep min 3- :15 side plank (ea. side) Front Rack/Ankle/Hips prepStrength Front Squat (Build to...