FrictionCrossFit – CrossFit

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Warm-up

10 Burpee (buy In)

15-12-9

Hip Bridges

Slam Ball

10 Burpee (cash out)

1:00 post squat (open hips)

1:00 T-spine rollout

10 Cuban press

+

Build Up in weight

Diddy Kong (Time)

Competitive:

5 rounds:

2 DL @ 315/220#

4 Box Climb Over @ 48″

6 Clean @ 175/125#

8 SA KB Push Press @ 70/53# (4/arm)

cap 20:00

Recreational:

5 rounds:

2 DL @ 275/195#

4 Box Climb Over @ 48″

6 Clean @ 135/95#

8 SA KB Push Press @ 53/35# (4/arm)

Lifestyle:

5 rounds:

2 DL @ 135/95#

4 Box Climb Over @ 48″

6 Clean @ 95/65#

8 SA KB Push Press @ 35/26# (4/arm)