FrictionCrossFit – CrossFit

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Warm-up

1:00 each:

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Lateral Shuffle

Air Squat

+

x2

15 Ring Row

30 Arm Circle (each direction)

45 DU/45 Single Under

3 Rounds for Quality

15/leg Goblet Split Squat 35/26#

10/leg RDL @ same weight

5 Knees to Elbow

800 Run
18:00

1-Mile Run (Time)

Max Effort 1-Mile Run

Rent

x2

1:00/arm Hand Side Plank

100m/arm Suitecase Carry @ 70/44#

25 GHD Situp/weighted situp @ 45/25#