FrictionCrossFit – CrossFit

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QOD

Favorite and least favorite Disney movie

Warm-up

Slam ball tic tac toe!!!

*losing team does 5/leg jumping lunges

+

1:00/side box hamstring

50/leg banded hamstring floss

1:00/side trap scrub

Deadlift (2×4 )

2×4 @ 60%

2×4 @ 65%

2×4 @ 70%

*Double overhand grip, no hook grip!*

Metcon (AMRAP – Rounds and Reps)

AMRAPx12

10 KB DL @ 53/35/hand

20 KB Front rack walking lunges

One partner does a round while the other partner is doing a plate pinch hold @ 25/15, switch every round.

You must stop working if your partner stops working.
Competitive:

KBs @ 53/35

Plate Pinch @ 25/15

Recreational:

KBs @ 44/26

Plate Pinch @ 25/15

Lifestyle:

KBs @ 35/18

Plate Pinch @ 15/10

Stimulus:

Plan your rest with your partner in between your rounds so that you can keep your kb movements unbroken!

~ta

Rent

Hamstring smash

IT Band Smash

Quad Smash