FrictionCrossFit – CrossFit

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QOD

Bright spot Friday 🙂

Warm-up

3 min. cardio (same as WOD)

+

x2

20 ring rows

20 air squats

10 PVC pass throughs

+

1:00/side

worlds greatest stretch

banded front rack

+

1:00

banded childs pose

worlds greatest stretch

https://www.youtube.com/watch?v=-CiWQ2IvY34

Power Clean (5×3)

EMOMx10

1- 3 Power cleans @ 60% (TNG)

2- 3 Heavy sandbag toss

Metcon (Time)

30-20-10

Cals

Wall balls (20/14)

Pull ups

cap 18:00
Recreational:

Jumping pull up

Lifestyle

14/10

Ring rows

Stimulus:

Use the pull ups to give your legs some rest. Go unbroken on the wall balls if you can, if not, try not to break more than 2 times. Control your breathing during the calories and recover.

~ta

Rent

1:00/side

plank opposites