FrictionCrossFit – CrossFit

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QOD

What are the benefits of resistance training?

Warm-up (No Measure)

x3

20 banded pull through

15 glute bridges

10 squat therapy – face the wall

+

1min/side:

banded hip flexor

pigeon

1min:

frog

Front Squat (x4)

x4

6 front squats @ 65%

10/side banded hamstring curl

Metcon (AMRAP – Rounds)

Competitive

3 Rounds:

AMRAPx2

5 KB DL 70/53

5 RKB

5 Goblet squats

1min rest

Recreational

3 Rounds:

AMRAPx2

5 KB DL 53/35

5 RKB

5 Goblet squats

1min rest

Lifestyle

3 Rounds:

AMRAPx2

5 KB DL 35/18

5 RKB

5 Goblet squats

1min rest

Stimulus: Glutes are going to fatigue and grip will blow up. try not to let go of the kettlebell the whole two minutes. Choose a weight that allows for it

Rent

1min/side:

glute smash

quad smash