FrictionCrossFit – CrossFit

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QOD

If there was a competition for (blank), I would win.

Warm-up

Follow the leader

*Split up into teams of 4-5

3 Rounds

10 Ring Rows

15 Air Squats

20 Sit Ups

25 DU or 50 SU

+

1:00/side pigeon pose

1:00/side calf stretch

1:00 childs pose

Metcon (Calories)

AMRAPx20

While partner one is rowing, partner two is completing one round of:

30 AKB (53/35)

60 Double unders

*switch after partner completes akbs and dubs

**score is calories on rower

Stimulus:

-85% effort on rower

-Close to unbroken on the movements

-Be able to maintain the same pace throughout the entire workout! You want to be able to keep moving.
Recreational:

53/35

30 Double unders

Lifestyle

35/26

120 Single Skips

~TA

Rent

1:00/side trap smash

1:00/side hamstring smash

Beach Workout 1 (Time)

5 RFT:

Wade out to buoy and back

50 Air Squats

50 Plank Burpees

*split reps as needed

Beach Workout 2 (Time)

4 RFT: Team WOD

Indian Run (cone 2 cone)

Team 1: 100 AKB

Team 2: 75 shoulder overs

Indian Run (cone 2 cone)

Team 1: 75 shoulder overs

Team 2: 100 AKB

Wheel barrow (finish 1st cone)