FrictionCrossFit – CrossFit

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Warm-up

3 Rounds:

10 Wallball Push Press to target at 9/8′ @ 30/20#

Lunge to other wall and back

+

1:00/side Calf Smash

1:00/side SH Band Extension

Air Tight (AMRAP – Rounds and Reps)

Competitive

AMRAPx10

20 DU

10 Wall Ball 20/14 to 10/9′

Recreational

AMRAPx10

10 DU

10 Wall Ball 20/14 to 9′

Lifestyle

AMRAPx10

5 DU

10 Wall Ball 14/10 to 9′

Make or Miss (Time)

Competitive

For Time

25-20-15-10-5

Strict HSPU

10-8-6-4-2

Triple Under

Cap 25:00

Competitive

For Time

25-20-15-10-5

Kip HSPU

10-8-6-4-2

Double Under

Lifestyle

For Time

25-20-15-10-5

Box/ Bumper HSPU

10-8-6-4-2

Single Under/leg

Rent: Chest-To-Bar Pull-ups

Competitive

EMOMx10

10 C2B Pull ups

– 1 rep each round

(10 to 1)

Recreational

Pull up

Lifestyle

Bar Kip