FrictionCrossFit – CrossFit

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QOD

What is a movement you want to see in 20.1?

Warm-up

x3

40 single unders

20 ab mat crunch

10 HRPU

+

1:00 updog

1:00 downdog

+

1:00/side

trap scrub

calf smash

Skill

x3

20 single unders

20 SL SU (right)

20 SL SU (left)

5 “3 for 1” (single, single, single, double)

20 double unders or attempts

* Comp. – look to go unbroken throughout the entire round

Rec. – go as far as you can unbroken

lifestyle – rest between movements

Metcon (AMRAP – Reps)

EMOMx15

1-30 Double unders

2-20 Slam balls (30/20)

3-10 Ring push ups

Stimulus: EMOM allows for rest. go for unbroken sets. look to match pace on each minute
Recreational:

15 Double unders

Push ups

Lifestyle:

60 Single unders

Box push ups

Rent

Tabata

8 rounds

:20 on 10 off

bar hang

for an extra challenge, do a single arm bar hang. switch arms each round.