FrictionCrossFit – CrossFit

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QOD

Would you rather explore the deepest depths of the oceans or outer space?

Warm-up

Ab mat pizza game!

*Penalty = 7 sit ups

+

1:00 each

updog

childs pose

+

1:00/side

banded OH

seated lat distraction

Skill

EMOMx12

1: 8/Side Russian Step up

2: 20 Y raises (5/2.5#)

3: 10 Arching scap pull up

Gettin’ Grippy Wit It (Time)

With a partner:

100 Combined T2B

*One person hangs, one person works. If anyone drops (feet touch the ground), 10 SYNCHRO burpees*

Split reps as needed

cap 15:00

Stimulus:

This is going to get grippy. Create a plan from the beginning for your sets and stick with it!

~ta
Recreational:

K2E

Lifestyle:

Hanging knee raises

Rent

50 Partner plank hand taps