FrictionCrossFit – CrossFit
What’s your favorite benchmark WOD?
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)
*every 2:00 perform 15 Thruster @ 45/35# and 15 Pullup
Perform 10 each
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!
Barbell Quad Rollout
Partner Shoulder Smash