FrictionCrossFit – CrossFit

View Public Whiteboard

Warm-up

30 Pass Through

30 Air Squat

:30/leg Pigeon Pose

:30/leg BB Dorsiflexion

3:00 Stretch- Athlete’s Choice

+

x3 w/ Empty Bar

5 Snatch Pull

5 High Hang Muscle Snatch

5 OHS

5 Snatch Balance

Tall Snatch (5×3 @40-50% of your best snatch )

Triple H (Weight)

3 Squat Snatch for Load

*Track all sets, add it up at the end

Rent

2:00/side Pec Stretch

2:00/side Couch Stretch

2:00/side Pigeon Pose