FrictionCrossFit – Dakota Miller Custom

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Warm-up

4 sets:

20 Kang Squat

10 BTN SG Strict Press @ 45/35#

+

mobility as needed

Shoulder Press (5×5, climbing)

superset w/ bent row

Bent Over Row (5×5, climbing)

“What Are Shoulders for $200, Please” (Time)

Competitive:

FT:

200 ft. Handstand Walk

-rest 2:00-

50 Push Press @ 115/85#

cap 8:00

Recreational:

FT:

100 ft. Handstand Walk

-rest 2:00-

50 Push Press @ 95/65#

cap 8:00

Lifestyle:

FT:

200 ft. Bear Crawl

-rest 2:00-

50 Push Press @ 45/35#

cap 8:00

Assistance

Crossover Symmetry Iron Scap