FrictionCrossFit – CrossFit

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Warm-up

x3

10 Scap Push up

10 Band Tricep Ext

10 Pass Through

+

1:00 Hip Flexor Distraction

30 Passes/side on Pec

DB Bench (5×3, Tempo (5-5-5-5) @50/35)

Dumpster Fire (AMRAP – Rounds and Reps)

Competitive

AMRAPx20

15 AKB 70/44

10 Bench 135/95

5 KB Sumo DL High Pull 70/44

Recreational

AMRAPx20

15 AKB 53/35

10 Bench 115/75

5 KB Sumo DL High Pull 53/35

Lifestyle

AMRAPx20

15 RKB 35/26

10 Bench 95/65

5 KB Sumo DL 35/26

Rent

Rollout Pec 30 passes/side

Trap Rollout 1:00/side