FrictionCrossFit – CrossFit
QOD
Bright Spot Friday!! #BSF
Warm-up
3 Rounds:
30 Pass throughs
20 sec. HS Hold
10 Inch worms
+
1:00/side
OH Post
Trap Smash
Ant. Delt Smash
Shoulder Press (5×5 @40%)
5-5-5 Tempo
Metcon (AMRAP – Rounds and Reps)
AMRAPx10
30 ft. HS Walk
60 Double Unders
Competitive:
HS walk is open/games standards.
5 ft. Increments, if you miss a 5 ft. section, must restart that section.
Recreational:
30 ft. HS walk, break as needed
30 Double Unders
Lifestyle:
30 ft. Bear Crawl
60 Single Unders
5 ft = rep
Stimulus:
For competitive, don’t miss a section! If you can consistently hit 5 ft. at a time, stick with that so that you don’t create more work for yourself. For rec., 5 ft increments are a good way to break up the walks. The shoulders will be taxed on all the scales. Try to make all your rounds look and feel the same, and keep a good pace.
~ta
Rent
Accumulate 2:00 plate pinch hold
25/15