FrictionCrossFit – CrossFit

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QOD

What is one monument you’d want to see in person?

Warm-up

Sharks and minnows

+

Dynamic (5:00)

Dynamic ladders (8:00)

+

1:00/side

samson stretch

standing splits (left, right, center)

banded OH

+

1:00

ring shoulder ext.

Metcon (Time)

100 slam balls (30/20)

100 partner slam ball sit ups

100 burpees

100 RKBs (70/53)

100 empty bar thrusters

100 ring rows

cap 20:00

break up reps however you’d like with your partner
Recreational:

53/35

Lifestyle:

20/10

35/26

Stimulus:

Sets of ten would be an approachable way to do this WOD. Communicate with your partner and don’t go to failure.

~ta

Rent

1:00/side

partner shoulder smash

+

1:00

updog