Announcements

Friction CrossFit Liftoff
Sat, Jan 25th
$60
Snatch, Clean & Jerk, Squat, Bench, Deadlift
Create Your Supertotal!

FrictionCrossFit – Heidi M

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Warm-up

Scales

x3

:30 front scale (right leg)

:30 back scale (right leg)

:30 front scale (left leg)

:30 back scale (left leg)

+

x2

10 ab mat crunch

10 push up

+

1:00

pike

childs pose

updog

+

1:00/side

banded OH

post shoulder opener

Skill

Pull up development

Tabata

8 Rounds

:20 on :10 off

Arch/hollow

+

x3

Bar hang

:15 bar hang (passive)

:15 bar hang (active)

10 scap pull up

+

x3

10 banded lat pull downs

5 kip swings

Shoulder Press (5×5)

Metcon

4 RFT:

50 Single unders

10 Box HSPU

15 Sit ups

cap 10:00