FrictionCrossFit – CrossFit

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Warm-up

3 rounds:

:30 Bounce on toes (like a single under)

10/side Single Exchange Wall Run Drill

10/side Seated Arm Swings

+

1:00/side Banded SH Ext

1:00/side Calf Stretch

Metcon (Time)

For Quality (follow directions):

2 sets:

400m (moderate)

:30 jog (easy)

200m (fast)

1:00 walk

-3:00 rest-

2 sets:

200m (moderate)

:30 jog (easy)

100m (fast)

1:00 walk

cap 24:00

*use appropriate distance equivalents on row/bike

Rent

2×10 Deficit Toe Calf Raise (off of bumper, only big toe on bumper)



50/side Fire Hydrants



3×5/side SL Tempo Deficit Toe Calf Raise (off of bumper, only big toe on bumper, tempo is :10 down, :02 up)