FrictionCrossFit – CrossFit

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Announcement

Friction Beach Day August 24th!

-Event Details on Facebook

-Millenium Park

-11:30am- 2pm

-Lunch catered 11:30am

-Family Workout 12:00pm**

-Workout 1 is at 12:30pm

-Workout 2 is at 1:30pm

**-Family Workout at Noon!

-All ages welcome (fun workout!)

– Workout with your kiddos!

QOD

How does CrossFit make YOU an athlete?

Warm-up

Dynamic Warmup 5:00

+

100m Backwards Jog to rock + 100m Jog back to garage door

+

25 Air Squats with Fingertips on Shoulders (like front rack)

25 Squats with Hands behind Head (like back rack)

+

1:00/side Pigeon Pose

1:00/side Front Rack Stretch

Front Squat (8×2+4, climb to between 65-75%)

2+4 is 2 front squat, rerack, 4 backsquats right away

Junkyard (Time)

Competitive:

3 RFT:

200m Run

12 Tire Jumps

**with 20/14# vest**

cap 8:00

Recreational:

Competitive:

3 RFT:

200m Run

12 Tire Jumps

cap 8:00

Lifestyle:

Competitive:

3 RFT:

200m Run

12 Tire Step Ups

cap 8:00

Stimulus: SPRINT

MC

Rent

1:00/side IT Band Rollout

1:00/side Patellar Lax Ball Smash