Announcements

Friction CrossFit Liftoff
Sat, Jan 25th
$60
Snatch, Clean & Jerk, Squat, Bench, Deadlift
Create Your Supertotal!

FrictionCrossFit – CrossFit

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QOD

What is something you dont want to hear someone say that your bag/purse is doing?

Warm-up (No Measure)

SLIPS:

S – scales

L – L-sit or L-hang

I – inversion (HSPU, handstands, kick ups, etc.)

P – Pistols

S – stretching

cap: 20min

Metcon (AMRAP – Reps)

EMOMx20

1 – alt. forward lunges

2 – OH plate sit-ups 25/15, 15/10, no plate

3 – RKB 53/35, 44/26, 35/18

4 – push-ups, ring push-ups, box push-ups

5 – rest

Stimulus: Consistent pace throughout. This is not a sprint. Move for 4min and then a 1min rest. score = total reps

~NT

Rent

x3

20 banded bicep curls

20 banded tricep extension