FrictionCrossFit – CrossFit

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Warm-up

3 Rounds

50 SU

10 squat jumps

5 Candle sticks

1:00/side banded lat distraction

1:00/side ankle stretch

Cameron (Time)

For time:

50 Walking lunge steps

25 Chest to bar pull-ups

50 Box jumps, 24”

25 Triple-unders

50 Back extensions

25 Ring dips

50 Knees to elbows

25 Wallball “2-fer-1s”, 20#

50 Sit-ups

5 Rope Climbs, 15′
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012
To learn more about Cameron click here
Recreational:

50 Walking Lunges

25 pull ups

50 Box jumps, 24″

50 DU’s

25 Jefferson curl *5 sec tempo

25 ring dips

50 knees to elbows

25 wallball “2-fer-1’s” 14/10

50 sit ups

3 rope climbs

Lifestyle:

50 Walking lunges

25 Ring rows

25 Box Jumps 24″/20″

25 Jefferson Curls *5 sec tempo

25 Toe asst ring dips

50 knee raises

25 Wall balls 14/10

25 sit ups

5 Rope walk ups