FrictionCrossFit – CrossFit
Are you going to make it to Gymsgiving?
-Saturday 11/16 from Noon-4p.
-Bring your favorite holiday dish to pass
-Games to play
-Projector to watch
-Open Prizes to handout!
-Good times to celebrate!
-get set up for the next one-
Plate Floor Press @ 45/25#
1:00/side Lying KB Anterior Delt Smash
1:00/side KB Handle Quad Smash
*10 Burpee over the rower after each set
Rec: 8 Burpees over rower
Life: 5 Burpees over rower
Stimulus: Floor it. You’ll have rest time after.
15 Cal Bike
30 Hand Release Pushups*
*wear 20/14# vest for Rx+
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.
100 Scap Pushups
100 Scap Pullups
*scap pushups to help shoulder timing in pushup and burpee
*scap pullups to help balance you out