FrictionCrossFit – CrossFit

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Warm-up

15-10-5

Air Squat

Box Step up/leg

Banded Pull Through

+

2:00 Frog Pose

2:00 Pike Pose

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Competitive women’s:

Wallball @ 14#

Box Jump @ 20″

AKB @ 35# (AKB for men too)

Recreational:

50-40-30-20-10

Wallball @ 20/14#

Box Jump @ 20″

RKB @ 53/35#

Lifestyle:

25-20-15-10-5

Wallball @ 14/10#

Box Step Up @ 20″

RKB @ 35/26#

Rent

Accumulate 3:00 Bar Hang