FrictionCrossFit – CrossFit

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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