FrictionCrossFit – Amy P

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Warm-up

Dynamic ladders 5:00

+

1:00/side front rack stretch

1:00/each forearm smash

1:00 childs pose

Power Clean (5×1)

3 Rounds

5 each with PVC

-Power to hang

-Shrug

-High Pull

-Hang power clean

-Power clean

*practice skill and technique, add weight if comfortable*

20:00

Metcon

30-20-10

Slam balls

Ring rows

Rent

100 banded lat pull downs