FrictionCrossFit – CrossFit

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QOD

Favorite part of crossfit?

Warm-up (No Measure)

15-12-9

Hollow Rock

Arch Rock

Ring row

Candlesticks

+

1min/side:

OH post stretch

1min:

ring shoulder ext.

pike

up dog

Skill: T2B

x4

10 banded lat pull downs

5 kip swing (focus on lat pull down)

3-5 T2B/ K2E/ hanging knee raises

Metcon (Time)

Competitive:

21-15-9

T2B

3-2-1

Rope climbs 15′

Cap: 8min

Recreational:

21-15-9

K2E

3-2-1

Rope climbs 10′

Cap: 8min

Lifestyle:

21-15-9

hanging knee raises

6-4-2

Rope walk ups

Cap: 8min

Stimulus:

Transition between two skill movements quickly. grip and core will be tested. Stay moving fast and take little to no rest

Rent

Accumulate 2min in L-sit