FrictionCrossFit – Amy P

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Warm-up

AMRAPx8

5/arm db push press

10 ab mat crunch

15 line hops

+

1:00/side

pec smash

trap scrub

shoulder ext.

calf stretch

+

1:00 updog

Metcon

400m Sled Push

*every stop is 5 air squats on the spot

3:00 minute rest

EMOMx12

1: 2 rope updowns

2: 10 Jump squats

3: 20 Sit ups

4: 30 Single unders

Rent

smash:

forearms

triceps

calves