FrictionCrossFit – CrossFit

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QOD

Are you going to make it to Gymsgiving?

Deats:

-Saturday 11/16 from Noon-4p.

-Here 🙂

-Bring your favorite holiday dish to pass

-Games to play

-Projector to watch

-Open Prizes to handout!

-Good times to celebrate!

Warm-up

Tabata:

Single Unders

-get set up for the next one-

Tabata:

Plate Floor Press @ 45/25#

+

1:00/side Lying KB Anterior Delt Smash

1:00/side KB Handle Quad Smash

Copy (Time)

FT:

Comp:

500-400-300-200-100m Row

*10 Burpee over the rower after each set

cap 10:00

Rec: 8 Burpees over rower

Life: 5 Burpees over rower

Stimulus: Floor it. You’ll have rest time after.

MC

Rest 5:00

Paste (Time)

Comp:

3 RFT:

15 Cal Bike

30 Hand Release Pushups*

*wear 20/14# vest for Rx+

cap 10:00

Rec: 10 Cal Bike, 20 Pushups (w/ vest if want)

Life: 8 Cal Bike, 30 Box Pushups @ challenging height

Stimulus: The pushups will slow you down, but it’s also a time to revive your legs for hitting the bike again.

MC

Rent

100 Scap Pushups

100 Scap Pullups

*scap pushups to help shoulder timing in pushup and burpee

*scap pullups to help balance you out