FrictionCrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds:

15 sec/ leg front scale

15 sec/ leg back scale

10 RDL @ 45/35#

10 Barbell Shrug

10 Partial Press (forehead up)

+

1:00/ side pigeon pose

1:00/ passive bar hang

Skill (x4 cap:15min)

x4

Competitive:

:30 Handstand hold

10/side Handstand shoulder taps

50′ Handstand walk

Recreational:

:30 Handstand hold

5/side Handstand wall shuffle

2 Handstand walk attempts

Lifestyle:

:30 Headstand hold

4/side Box Handstand shuffles

3 wall walk ups

Metcon (Time)

4RFT

Competitive:

200m Double KB farmers carry 53/35

20 walking lunges w/ KBs

10 strict HSPU

cap: 20min

Recreational:

200m Double KB farmers carry 44/26

20 walking lunges w/ KBs

10 Kipping HSPU

Lifestyle:

200m Double KB farmers carry 35/18

20 walking lunges w/ KBs

4 wall walk ups