FrictionCrossFit – CrossFit

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QOD

What is one type of exercise you can do at work everyday?

Warm-up (No Measure)

x3

5 empty bar thrusters

10/leg banded knee drive

10/leg SL glute bridges

+

1min/side:

banded hip flexor

banded lat distr.

L – sits (x4)

x4

:15/side front and back scales

8/leg Russian step up

:30 L-sit or :15/side SL or tuck sit

Metcon (AMRAP – Reps)

EMOMx15

:30 work / :30 rest

1 – Wall balls 20/14

2 – Arch rocks

3 – Free standing handstand

score = total wall balls

recreational:

1 – Wall balls 14/10

2 – Arch rocks

3 – handstand hold against wall

lifestyle:

1 – Wall balls 14/10 at 9’/8′

2 – Arch rocks

3 – wall walk up hold / partial walk up and hold / plank

Stimulus – Max effort on Wall balls. score is total wall balls. back and shoulders will become taxed. focus will be to maintain good form on wall balls while keeping intensity high

~NT

Rent

x3

10/leg weighted tempo deficit calf raises

:05 up and :05 down