FrictionCrossFit – CrossFit

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Warm-up

x2

:20/leg Glute Bridge Hold

20 Feet Together Squat

20 Band Pull apart

20 BB Strict Press

+

:30/leg BB Dorsiflexion

1:00 Pike Stretch

Push Press (5×3 for Load )

C: 85%

R: 75%

L: 65%

Metcon (Time)

Competitive

7-6-5-4-3-2-1

Strict Ring MU

Pistol Squat left leg

Pistol Squat right leg

20:00 Time Cap

Recreational

7-6-5-4-3-2-1

Kip Ring MU

Box Pistol Squat left leg

Box Pistol Squat right leg

Lifestyle

7-6-5-4-3-2-1

Pull up or jumping Pull up

Ring Dip or Jumping Ring Dip/Box

Heel Hook Pistol Squat left leg

Heel Hook Pistol Squat right leg

Rent

x2

20 Band Tricep Extension

10 Diamond Push up