FrictionCrossFit – CrossFit

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QOD

What’s your favorite benchmark WOD?

Warm-up

3 sets:

20 Air Squat

10 PVC Push Press

10/side Straight Leg Fire Hydrants

+

2:00 Frog Stretch

2:00 Pike Stretch

Thruster (4×5 2-for-1* @ 40% of Front Squat)

2-for-1 = Thruster + Strict Press = 1 rep

Front Squat (number purposes for thruster)

Jackieee… (Time)

Competitive:

FT:

2k Row*

*every 2:00 perform 15 Thruster @ 45/35# and 15 Pullup

cap 15:00

Recreational:

Perform 10 each

Lifestyle:

Perform 7 each (pullups may be jumping or ring rows)
Stimulus: You should be doing a track that allows for a solid minute of rowing (at least). Be smart, this is not a thruster and pullup workout, those two things are just in the way!

MC

Rent

Barbell Quad Rollout

Partner Shoulder Smash