2/16/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Run or 500m row Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt...

2/15/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-up ()Strength Deadlift (6×6)Start @70% build based on feelMetconMetcon (Time)21-15-9 Strict Pull Ups Strict Dips Burpees 12min CapScaling/subs: vertical bar rows or slow strict banded pull ups....

2/14/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3min ski/row/bike Banded hamstring stretch on floor Ski Erg Technique – Think of a ball slam – get tall/ trunk legs armsMetconMetcon (AMRAP – Rounds)30min Emom...

2/13/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x 25 Jumping Jacks 8 PVC Cuban Press https://youtu.be/QlUGZjENvJ8 60′ 1 Arm Farmers Carry R 60′ 1 Arm Farmers Carry L (mod/heavy) 8 Single Arm High Pulls ea. Arm :20...

2/12/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 x Bike :45 easy/ :15 hard Crossover symmetry YTW’s 12 reps each Barbell Warm Up 5 GM 5 BS 5 ER 5 SP 5 FS 5 DL Thruster warm up 5 Squat Cleans (focus on catching in a strong...

2/11/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)100m stiff Legged Row 2 x 8 Sumo inch worms 8 Lateral Box Step Ups 30/24 then 150m Stiff legged Row 3x 15 DB walking lunges (light) 10 kip swings (on bar) 5 DB bicep curls (light)...