Announcements

Friction CrossFit Liftoff
Sat, Jan 25th
$60
Snatch, Clean & Jerk, Squat, Bench, Deadlift
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FrictionCrossFit – CrossFit

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QOD

Hot or iced coffee?

Warm-up

x3

10 Kang squats (35/26)

10 Glute bridge walk outs

20/leg Fire hydrants

+

1:00

pike

med ball t-spine

+

1:00/side

pigeon

Deadlift (5×2 Climbing to 90%)

Metcon (Time)

4 RFT:

48 Double unders

24 Alternating DB Snatch (50/35)

12 Box Jumps (24/20in)

cap 15:00
Recreational:

24 Double unders

DB Snatch @ 35/25

Lifestyle:

48 Single unders

DB Snatch @ 20/15

Box Step ups

Stimulus:

These are all movements that will elevate the heart rate. Double unders should be done in one to two sets, DB snatches should be unbroken, and the box jumps should be used to control your breathing before you get back to the faster movements.

~ta

Rent

x2

20 Empty bar goodmornings

20/leg Banded hamstring curls