FrictionCrossFit – Heidi M

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Warm-up

x3

10 banded back extension

10 banded pull throughs

10 reverse hypers

+

1:00/side

lizard

pigeon

twisted cross (stomach)

+

Posture Correction

x3

:30 on :30 off

w/ wall assistance

(heels, hips, shoulders, head, hands on wall)

x3

:30 on :30 off

w/o wall assistance

Deadlift (3×5 climbing)

Metcon

30-20-10

RKBs

15-10-5

Burpees

cap 10:00