Announcements

Friction CrossFit Liftoff
Sat, Jan 25th
$60
Snatch, Clean & Jerk, Squat, Bench, Deadlift
Create Your Supertotal!

FrictionCrossFit – CrossFit

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QOD

What is your favorite part of the day?

Warm-up

Dynamic 5:00

+

1:00/side

calf stretch

post shoulder opener

quad smash

Other forms of cardio (Time)

3 rounds for time

25 Cal Ride

75 DU

15 Burpee

Cap 20:00
Rec:

20 Cals

50 DU

Lifestyle:

15 Cals

100 SU

Step back burpee

Stimulus:

Monostructural day to keep you moving. Keep your pace steady and try to have your rounds look and feel the same.

Rent

8 Rounds:

Scales tabata

:20 on :10 off

alt. front scale to back scale

same leg works

switch working leg after 4 rounds