FrictionCrossFit – CrossFit

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Warm-up

In 10:00

100 RKB 53/35

+

Rollout

-Forearm

-Glute

-Trap

-Hamstring

+

50 AKB 53/35

Deadlift (5×1)

For Load

C: 90-95%

R: 85-90%

L: 80-85%

If you are feeling good hit a PR, but still hit 4 other lifts in the percentages listed above

Cap 25:00

Metcon (No Measure)

Practice Handstands for 20 Minutes