FrictionCrossFit – Tracy P

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Warm-up

AMRAPx5

20/side Fire hydrant

15 Good mornings

10 Glute bridge

+

1:00/couch

1:00/pigeon

1:00/box hamstring

Deadlift (5-5-5-3-3-2-2-1-1-1)

Max out!

20:00

CrossFit Baseline (Time)

FT:

500 Row/400 Run

40 Squats

30 Situps

20 Pushups

10 Pullup or Ring Row

cap 8:00

Rent

400m cool down walk together 🙂