FrictionCrossFit – CrossFit

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QOD

If you were a monster in Monsters Inc., what would you look like?

Warm-up

AMRAP x 8 (Zone 1)

20 Shoulder Circles each direction

20 Linear Line Hops

20 Lateral Line Hops

10/arm SA RKB @ 35/26#

+

1:00 Updog

1:00/side Downdog w/ calf stretch (1:00/side for each calf)

+

30 Pike Pulses

20/side Straddle Pike Pulse

TIE Fighter (Time)

Competitive:

FT:

Buy In:

30 Free Space Candlestick

Right Into

15-25-35-45-55-65

Double Under*

*after each set perform 20 double KB Snatch @ 35/26# (kb in each hand)

cap 20:00

Rec:

Candlestick w/ post

5-10-15-20-25 DU

KB Snatch @ 35/26#

Life:

Tuck Candlestick w/ post

10-15-20-25-30 per side SL Single under

AKB @ 35/26#

Stimulus: The double KB snatch (or AKB) will slow you down as it is a slow movement, the new candlestick variation is meant to fire up your hips and abdomen.

MC

Rent

100/side SL Banded Anterior Tibialis Pulls