FrictionCrossFit – Jeff Cook

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Warm-up

3 min. bike

+

2 rounds

20/leg fire hydrants

10 reverse hypers

5 air squats

+

1:00/side

banded piegon

banded lizard

seated lat distraction

kb dorsiflexion

+

:30 forward, side to side, backwards wrist stretch

+

1:00/side softball lat smash

Front Squat (5×5)

Metcon

5 Rounds

10 Med ball cleans

:15 front scale (Right Leg)

:15 back scale

:15 front scale (Left Leg)

:15 back scale

cap 15:00

Rent

400m cool down walk