FrictionCrossFit – Amy P

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Warm-up

Dynamic ladders 5:00

+

1:00 each

pike

updog

downdog

+

1:00/side calf smash

1:00/side trap smash

Gymnastic Strength

4 rounds of:

:30 bottom ring row hold

:30 top ring row hold

1 min. rest in between sets

3 rounds of max reps:

ring row tempo

5-5-5-0

1-2 mins. rest between sets

2 rounds of max reps:

ring push up

1-2 min. rest between sets

Metcon

5x3min rounds of:

200m run

AMRAP of single unders in remaining time

Rent

2 rounds of max effort handstand hold

*match seconds with freestanding shoulder taps