FrictionCrossFit – CrossFit

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QOD

#BSF

Warm-up (No Measure)

100 SU

+

x3

10 feet together squats

10 sit-ups

:30 pike stretch

+

1min/side:

banded lat distraction

dorsiflexion

T2B (x4)

x4

15 banded hollow lat pull down

10 candlesticks – hip bend only, back stays on ground

5 kip with lat pull down

1-3 T2B

Wesley Snipes (Time)

Competitive

FT:

100 DU

10/side pistol squats

20 T2B

500m row / .8m bike

20 T2B

10/side pistol squats

100 DU

cap: 12min

Recreational

FT:

50 DU

10/side shrimp squats

20 K2E

500m row / .8m bike

20 K2E

10/side shrimp squats

50 DU

Lifestyle

FT:

150 SU

10/side pistol squats to target

20 hanging knee raises

500m row / .8m bike

20 hanging knee raises

10/side pistol squats to target

150 SU

Stimulus: heart rate will be elevated before skill movements. Pick skills that can be performed while taxed. Stick to large sets and take minimal rest.

~NT

Rent

x3

15 arch pulses

10 reverse hypers