FrictionCrossFit – CrossFit

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QOD

What is one gym habit you always try to follow?

ex. wiping off rowers…

Warm-up

x3

20 banded pull throughs

20 lunges

:30 plank

+

1:00/side

lizard

couch

90 90 doorway

+

1:00

frog

updog

downdog

Turkish Get Up (3×3 climbling)

3/arm Turkish Get up

10/leg SL RDL

Metcon (AMRAP – Reps)

EMOMx20

1- 10 Right leg KB split squat (53/35)

2- 10 Left leg KB split squat

3- 10 DBL KB front squat

4- Rest

Stimulus: weight should allow for unbroken movements. stay moving so you get maximum rest
Recreational:

35/26

Lifestyle:

26/18

Rent

glute smash

hamstring rollout