Announcements

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

FrictionCrossFit – CrossFit

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QOD

What is BMR and why is it important?

Warm-up

Agility Ladders – 8 min

+

1:00/side

calf

seated lat

couch

Skill

x3-4

20 Penguin hops

10 Banded DU rotations

5-10 DU or attempts

RX+

Develop your triple unders!!

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

50 DU

20 WB (20/14)

10 T2B

Recreational:

25 DU

Knees to elbow

Lifestyle:

75 SU

Hanging knee raises

Stimulus:

Heart rate is going to be elevated, plan your rest between your movements and try to keep your movements close to unbroken. If a movement is causing you to break more than two times, scale to something that will allow you to keep moving.

~NT

Rent

1:00/side

calf smash

lat rollout