FrictionCrossFit – CrossFit

View Public Whiteboard

QOD

Bright Spot Friday!!

Warm-up

3 Rounds:

5 Push ups

:10 bottom push up hold

:30 Ring shoulder ext.

10 KB Pull over

5/leg Split squat

+

1:00/side

pec smash

tricep smash

+

1:00/side

lizard

pigeon

Bench Press (2×4)

2×4 @ 60%

2×4 @ 65%

2×4 @ 70%

*20 Lat pullover after each set

Metcon (Time)

100-80-60-40-20 Single Unders

50-40-30-20-10 Air Squats

cap 10:00

Rent

Accumulate 2:00 in a sand bag hold 125/100#