FrictionCrossFit – CrossFit

View Public Whiteboard

QOD

What is a new movie release you are looking forward to?

Warm-up

x3

10 arch rock

10 hollow rock

5 scap ring row

5 ring rows

+

1:00/side

shoulder ext.

pigeon

Skill

x4

Competitive:

2 BMU + 2 C2B + 2 PU + 2 T2B

Recreational:

2 kip to hip + 3 PU + 3 K2E

Lifestyle:

3 jumping C2B + 3 jumping PU + 3 Hanging knee raises

* rest 1-2 min. between rounds

Metcon (Time)

5 RFT

250m Row

10 Shoot throughs

10:00 cap

Stimulus: Don’t stop! keep a fast pace on the row and look to stay moving on shoot throughs. Row will elevate the heart rate and shoot throughs will tax the core
Competitive:

Shoot throughs with paralettes

Recreational:

shoot throughs with 20″ box

Lifestyle:

Shoot throughs with boxes 30″ or 24″

Rent

x3

15/side banded hamstring curls

10/side fire hydrants