FrictionCrossFit – CrossFit

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QOD

Predictions for 20.5! Will we see thrusters again?!!?!

Warm-up

AMRAPx5

10 banded hollow lat pull down

10 arch rocks

5 scap pull up

5 ring row

+

1:00/side

seated lat distraction

shoulder ext

pigeon

Weighted Pull-ups (Strict)

x4

Climbing in weight each round

reps: 50% of max reps (ex. max set=10, perform 5 weighted reps each round)

*1-2 min. rest in between each round

Metcon (Time)

40 Pull ups

30 Cal ride

20 Hang power cleans (95/65)

10 Front squats

cap 10:00
Recreational:

Jumping Pull up

75/55

Lifestyle:

Ring Row

45/35

Stimulus:

Pull ups should feel light and easier after skill work 🙂 Barbell weight should be light so that you can move move fast! Chip away at it.

~ta

Rent

2:00/side

lat smash

quad smash