FrictionCrossFit – CrossFit

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Warm-up (No Measure)

30-20-10

SU

banded pull through

sit-ups

+

1:00/side

calf

pigeon

+

1min

pike

up dog

Skill (x4)

Competitive/Recreational:

x4

30 Calf raises

10 band DU rotation

50-100 DU

cap: 15min

Lifestyle:

x4

30 Calf raises

10 band DU rotation

6/14/19 (Time)

Competitive:

44 DL 135/95

44 T2B

33 DL

33 T2B

22 DL

22 T2B

11 DL

11 T2B

cap: 15min

Recreational:

95/65

Knees to elbows

Lifestyle:

65/45

hanging knee raises

Rent

1:00/side

glute smash

calf rollout

lat rollout