FrictionCrossFit – CrossFit

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Warm-up (No Measure)

Dynamic – 8min

+

1:00/side:

couch

pigeon

lizard

lateral shoulder opener

Metcon (AMRAP – Reps)

AMRAPx20

Competitive:

5 cal bike/row

10 box jumps 24/20

15 push-ups

20 sit-ups

25 RKB 53/35

1min rest

Recreational:

5 cal bike/row

10 box jumps 20

15 push-ups

20 sit-ups

25 RKB 44/26

1min rest

Lifestyle:

5 cal bike/row

10 box step up 20

15 box push-ups

20 heel touches

25 RKB 35/18

1min rest

Rent

5min of Handstand Walk and Handstand hold work