FrictionCrossFit – CrossFit

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QOD

What do you do to help with stress?

Warm-up (No Measure)

x3

20 banded pull through

10/side donkey kicks

10 banded good morning

+

1min/side:

pigeon

hamstring smash

T-spine rollout

Deadlift (5-3-3-2-1-1-1)

Climb to 1RM

cap: 20min

Metcon (AMRAP – Rounds and Reps)

Competitive:

AMRAPx10

3 burpee box overs 24/20

3 DL 225/155

6 burpee box overs

6 DL 225/155

9 burpee box overs

9 DL 225/155

etc.

Recreational:

AMRAPx10

3 burpee box overs 24/20

3 DL 165/115

6 burpee box overs

6 DL

9 burpee box overs

9 DL

etc.

Lifestyle:

AMRAPx10

3 burpee box step over 20″

3 DL 95/65

6 burpee box step over

6 DL

9 burpee box step over

9 DL

etc.

Stimulus – Find rep schemes that will keep you moving efficiently. Break early on deadlifts but take very little rest in between. Choose a weight that would allow you to do 15+ unbroken if fresh.

Burpee box overs will make this a heavy breather. Go in with a plan

~mainsite

Rent

1min/side:

glute smash

+

1min:

childs pose