Announcements

Friction CrossFit Liftoff
Sat, Jan 25th
$60
Snatch, Clean & Jerk, Squat, Bench, Deadlift
Create Your Supertotal!

FrictionCrossFit – CrossFit

View Public Whiteboard

QOD

What is a good habit that you would like to adopt?

Warm-up (No Measure)

x2: 30′

Jog forward

Jog backward

High knees

Butt-kickers

Carioca (both directions)

Bear crawl

+

x2

:30 plank

:30 arch

:30/side side plank

10 Spiderman lunges

5 slow and controlled burpees

5 fast/normal burpees

+

x3

10 goblet squats

5/leg rear elevated goblet split squat

10 walking lunges goblet

+

1min/side:

lizard

pigeon

post shoulder opener

Metcon (Time)

Comp./Rec./Life

3 rounds for time of:

120′ lunge in AFSAP

1 burpee per lunge step taken

cap: 15min

Stimulus – Maintain form while reaching for max distance on lunge. Steady pace on burpees. Look to catch breath on lunges. try to match same amount of lunges on each round as legs become taxed

Rent

5min – zone 1 cardio cool down