FrictionCrossFit – CrossFit

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Warm-up

3 sets:

10 Air Squat

10 Box Dip

:20 Top Position Ring Row Hold

+

1:00/side SH Extension

1:00/side Couch Stretch

20/side Patellar Tendon Lax Ball Smash

Back Squat (10×10 @ 50%)

COMP:

1-3 Strict Ring Muscle Ups between sets

REC:

1-5 Kipping Muscle Up Practice between sets:

LIFE:

3-5 Toe Ring Muscle Up Transition

**SCORE AS WEIGHT USED AND REPS OF MUSCLE UPS, MARK THAT IN NOTES**

CAP 30:00

Log: Muscle-ups

Rent

50/side Terminal Knee Extension (https://www.youtube.com/watch?v=fw4C3nGq4LI)

50/side Banded Hamstring Curl

50 Banded Tricep Extension