FrictionCrossFit – CrossFit

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Warm-up (No Measure)

AMRAP x 5

3 Burpee

6/side Walking Lunge

9 Ring Row

+

1:00/side Piriformis Lax Ball Smash

1:00/side Lat Rollout

Metcon (10 Rounds for reps)

5 rounds:

E2MOM x 5

Competitive:

2 rounds of Cindy:

5 Strict Pullup

10 Hand Release Pushup

15 Air Squats

*wear 20/14# vest

Recreational:

2 rounds of Cindy:

5 Kipping Pullup

10 Pushup

15 Air Squats

Lifestyle:

2 rounds of Cindy:

5 Jumping Pullup

10 Box Pushup

15 Air Squats

*SPRINT*

Metcon (Time)

Competitive/Recreational:

FT:

25-16-9

Cal Row/Bike/Ski

Jump Squat

cap 9:00

Lifestyle:

25-16-9

Cal Row/Bike/Ski

Air Squat

cap 9:00

Rent

Rollout:

Lats

Shoulders