FrictionCrossFit – CrossFit

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QOD

Do you use caffeine (coffee, preworkout, etc.) Why and when?

Warm-up

AMRAP x 3 each:

– Front Scale Leg Lifts (alternate legs)

– Back Scale Hinges (alternate legs)

– AKB (light KB)

– Zone 1 Monostructural

+

1:00/side Couch Stretch

20 Cat/cow

1:00/side Dragon Pose

12/03/2019 (Time)

Competitive:

0:00-12:00

4 RFT:

500m Row/500m Ski/0.8 mile Bike

1:00 Freestanding Handstand Hold

*pick a machine and stick to it

Rest 12:00-14:00

14:00-26:00

4 RFT:

500m Row/500m Ski/0.8 mile Bike

1:00 Ring Top Support

*switch machines from WOD above

Recreational: Wall Handstand Hold and Top Box Support

Lifestyle: Box Pike Handstand Hold and Top Box Support

Stimulus: Holds should be between :20-:30 and intensity high on the DIFFERENT machine. If you finish early before the cap, you get more rest :).

MC

Rent

Accumulate 2:00 in bottom pushup position (hover, not on the floor).