FrictionCrossFit – CrossFit

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QOD

What are the 9 foundational movements?

Warm-up

AMRAP x 7

10 Hamstring Walkouts

5/side Box Step Up (athlete’s choice)

100 Single Unders

+

1:00/side Iron Cross

1:00/side Couch Stretch

1:00/side Child’s Pose w/ Shoulder Lean

11/20/2019 (Weight)

Competitive:

EMOM x 20

1 – 5/side SA Devil’s Press @ 35/20#

2 – 10 Shoot Throughs

Rec: DB @ 25/15#

LIfe: DB @ 20/10#

Bi’s and Tri’s

Accumulate 100 of each:

Banded Tricep Extension

Banded Bicep Hammer Curl