3/12/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Row :30 on :30 off x 5 RDS build intensity each rd 20 plate hops fast as possible rest :20 x 2 3 sets Dual KB hollow rock x 12 reps https://youtu.be/uRrSLwFY_ig :20 Dual KB hollow...

3/11/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 RDS 1:00 Bike 8 box step ups each leg (increasing weight) 8 single arm db press 10 push up shoulder taps 4 oh lunges (increasing weight)MetconMetcon (AMRAP – Rounds and...

3/9/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2min bike/row 25 Jump Jacks 4x Showtime (forward lunge with twist) 8x Side Lunges 20 Speed-skaters 5 to 1 Walkout to Push-up 30 arm circles forward 30 arm circles backward 3x towel...

3/8/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)3 RDS 1:00 Bike 8 box step ups each leg (increasing weight) 8 single arm db press 10 push up shoulder taps 4 oh lunges (increasing weight)Crossfit Games Open 19.3 (Ages 16-54) (AMRAP...

3/7/19

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...

3/6/19

Driving Force CrossFit – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3x 10 pvc passthroughs :20 hollow body hold 10 supermans with pvc 3 x :20 dead hang from rings :20 hold in bottom of dip 5 false grip ring rows Depending on level 3-5 Rds of 3...