FrictionCrossFit – Dakota Miller Custom

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Warm-up

Catalyst Warmup

+

10:00 Run (alternate every 200m with nose breathing vs. mouth breathing)

+

mobility as needed

Shoulder Press (5 x :05 @ 115#)

set up J-cups at forehead level. press into them

Speed Three (E.1) (Time)

FT:

Partner 1

500m Row

100 Double Unders

400m Run

Partner 2 immediately after:

400m Run

100 Double Unders

500m Row
do the whole thing FT

Assistance (2 sets of 30)

30 VK Press