FrictionCrossFit – CrossFit

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QOD

What is one Christmas gift you were super excited for as a kid?

Warm-up (No Measure)

Hop to rock, paper, scissor – 5min

+

15-12-9

AKB

goblet squat

push ups

+

1min/side:

pigeon

child’s pose – both sides

+

5min to build up to DL weight

Deadlift (6×3)

E2MOMx6

@75%

Metcon (AMRAP – Rounds and Reps)

Competitive:

AMRAPx2

10 wall balls 20/14

10 med ball cleans

rest 2min / partner 2 goes

AMRAPx2

30 DU

5 Burpees

rest 2min / partner 2 goes

AMRAPx2

5 HSPU

10 Pull-ups

rest 2min / parter 2 goes

Recreational:

AMRAPx2

10 wall balls 14/10

10 med ball cleans

rest 2min / partner 2 goes

AMRAPx2

15 DU

5 Burpees

rest 2min / partner 2 goes

AMRAPx2

5 HSPU w/ abmat or plates

10 Pull-ups

rest 2min / parter 2 goes

Lifestyle:

AMRAPx2

10 wall balls 14/10 at 9’/8′

10 med ball cleans

rest 2min / partner 2 goes

AMRAPx2

45 SU

5 Box Burpees

rest 2min / partner 2 goes

AMRAPx2

5 Box HSPU

10 ring rows

rest 2min / parter 2 goes

Stimulus: All out effort for 2min. Rest will allow for strong output throughout movement changes.

~NT

Rent

1min/side:

glute smash

trap smash