FrictionCrossFit – Tracy P

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Warm-up

3 min bike

then

3 rounds

20 reverse hypers

15 SL glute bridge (per leg)

10 lunges (per leg)

+

1:00/side banded piegon

1:00/side lizard

1:00/side kb dorisflexion

Front Squat (5×5)

Metcon

30-20-10

Wall balls

Cals on rower

Rent