FrictionCrossFit – CrossFit

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Warm-up

3x

15 hollow rocks

15 arch rocks

15 DB SA snatchs -keep it light

15 air squats

+

overhead banded distraction 1:00

lat roll out 20 passes

Plank Variations (No Measure)

Hand by Hip

Knee Tuck

Hand Over Head

Leg Lift

Opposites

Side Plank

Reverse Plank

3 Point Touch
Single Tabata each side of each movement (single tabata = :20 on, :10 off), each movement requires :20 per side with :10 of rest between sides, if total body move, 2 sets of :20 on, :10 off

TOTAL LENGTH IS 8:00

https://www.youtube.com/watch?v=Og6zTet9Mdg&t=1s

Snatch (3-2-1-1-1-1-1)

for load

500m Row (Time)

Max Effort 500m Row

Rent

Scap smash

Piriformis smash