FrictionCrossFit – Amy P

View Public Whiteboard

Warm-up

SLIPS

Scales

L Sits

Inversions

Pistols

Stretching

4:00 min. of each

+

1:00/each

Quad smash

Hamstring smash

Metcon (Calories)

Bike intervals

:10 on :50 off

:20 on :40 off

:30 on :30 off

:40 on :20 off

:50 on :10 off

1:00 on 1:00 off

:50 on :10 off

:40 on :20 off

:30 on :30 off

:20 on :40 off

:10 on DONE

12:00

score = calories

Plank Variations (No Measure)

Hand by Hip

Knee Tuck

Hand Over Head

Leg Lift

Opposites

Side Plank

Reverse Plank

3 Point Touch
Tabata

16 rounds

:20 on :10 off

Rent

x2

20 each

Reverse hypers

Banded hamstring curl

Deficit calf raises