FrictionCrossFit – CrossFit

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Warm-up (No Measure)

6:00 Abmat pizza game

*penalty – 5 push-ups

+

x3

10 pass through

10 banded tricep ext

10 banded bicep curls

+

1min

ring shoulder ext.

childs pose

standing split

6/15/19 (AMRAP – Reps)

EMOMx10

1 – 10 strict pull-ups

2 – 10 strict ring dips

Rec.

1 – 10 butterfly/kipping pull-ups

2 – 10 jumping ring dips

Lifestyle:

1 – 10 jumping pull-ups

2 – 10 box dips

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
* run together

**synchro pull-ups

***butterfly / kipping / ring rows

Rent

1:00/side

bicep smash

tricep smash