FrictionCrossFit – CrossFit

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QOD

After the open, what are some things that you would like to work on?

Warm-up (No Measure)

15-12-9

Hollow Rock

Arch Rock

Scap push up

Empty bar press

+

1min/side:

banded OH

banded shoulder ext.

rollout T-spine

HSPU development (x4)

x4

3 T-up

:20 Freestanding HS hold/ Wall HS hold/ box HS hold

3 :10 neg HSPU

Metcon (AMRAP – Reps)

EMOMx12

:30 on – :30 off

1 – HSPU / abmat HSPU / Box HSPU

2 – Hollow hold

3 – Arch hold

Score = HSPU reps

Stimulus: HSPU will decline as the sets go on. Attack it with max out effort each time.

~NT

Rent

x3

15 DB shrugs 25/15

10/side lateral raises

*aim to go unbroken (don’t set DBs down between sets)