FrictionCrossFit – CrossFit

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Warm-up

45-30-15

Left Arm Russian DB Swing 35/20

Right Arm ” ”

Left Arm OH Walking Lunge

Right Arm ” ”

+

Band Lizard

Band Front Rack

Front to Back (Time)

Competitive

For Time

30 Front Squat 225/155

3:00 rest

30 DL 315/205

Cap 20:00

Recreational

For Time

30 Front Squat 155/105

3:00 rest

30 DL 245/165

Lifestyle

For Time

30 Front Squat 95/65

3:00 rest

30 DL 135/95

Rent

Without rest or as little as possible

30 Sit up

:30 Hollow hold

20 Sit up

:20 Hollow Hold

10 Sit up

:10 Hollow Hold

Then Rollout

-Glutes

-Quads

-Hamstrings

Front Squat (1×1)

number purposes

Deadlift

number purposes