FrictionCrossFit – CrossFit

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Warm-up (No Measure)

3 rounds:

sandbag relay race

* hurdles and ladder obstacles

+

1:00/side couch stretch

1:00/side banded OH distraction

Skill

Competitive:

x4

:30 arch hold

:30 hollow hold

10 butterfly pull-ups

recreational:

x4

:30 arch hold

:30 hollow hold

5-8 kipping pull-ups

lifestyle:

x4

:30 arch hold

:30 hollow hold

x2 – 2 kip swings + 1 kipping pull up attempt

Metcon (Time)

Competitive:

1000m row or 1.6m bike

50 box jumps

50 burpees

50 air squats

50 sit-ups

50 hollow rocks

50 arch rocks

50 push-ups

50 ring rows

cap: 25min

* both partners must complete a 1000m row or 1.6m bike

*other reps are all split

Recreational:

800m row or 1.3m bike

40 box jumps

40 burpees

40 air squats

40 sit-ups

40 hollow rocks

40 arch rocks

40 push-ups

40 ring rows

Lifestyle:

600m row or 1m bike

30 box step ups

30 burpees

30 air squats

30 sit-ups

30 hollow rocks

30 arch rocks

30 box push-ups

30 ring rows

Rent

1:00/side quad rollout

1:00/side lax ball smash – athletes choice