FrictionCrossFit – CrossFit

View Public Whiteboard

QOD

Bright Spot Friday! #bsf

Warm-up

SLIPS:

Scales

L Sits

Inversions

Pistols

Stretching

4:00 each

20:00 total

Metcon (Time)

With a partner (YGIG)

5 Rounds each of:

10 Jumping lunges

10 Push ups

10 Sit ups

cap 12:00
Competitive/Recreational:

Rx

Lifestyle:

Lunges

Box push up

Stimulus:

Rounds should be fast, around a minute each round will put you on pace to finish before the time cap!

~ta

Rent

Accumulate 2:00 plank

+

1:00/side

quad smash

IT band smash

Anterior delt smash