FrictionCrossFit – CrossFit

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QOD

What are you proud of accomplishing during the open?

Warm-up (No Measure)

2min bike/row

+

x3

10 feet together squats

10 RKB 35/26

+

1min/side:

couch

dorsi

Back Squat (5×5)

5-5-5 Tempo(:05 down, :05 hold, :05 up) @ 40%

Lunge to wall and back between sets

*recreational – 35%

*Lifestyle – 30%

Metcon (AMRAP – Rounds)

Competitive:

AMRAPx10

.4m bike

5/leg pistols

5/arm DB clean 50/35

Recreational:

AMRAPx10

.4m bike

5/leg heel hook pistols

5/arm DB clean 35/20

Lifestyle:

AMRAPx10

.4m bike

5/leg pistols to target

5/arm DB clean 20/10

Stimulus: Prepare for legs to get heavy. Push through on this and try to stay consistent on bike. Pick a scale/weight that allows for quick movements and easy transition. Not a skill session.

~NT

Rent

1min/side:

Rollout glutes and quads