FrictionCrossFit – Tracy P

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Warm-up

3 min. Ski Erg

+

15-10-5

Plate press (15#)

DBL KB row (18# each hand)

Lunges (per leg)

+

1:00/side

twisted cross

lizard

+

1:00/each

banded childs pose

updog

Gymnastic Strength

3x

8 reps:

Ring Row Tempo

5-5-5-1

+

:20 bar hang (passive)

:20 bar hang (active)

+

15 jumping pull ups

15 box dips (legs straight)

*1 min. rest between sets

Metcon

4 RFT:

20 Slam balls

20 Sit ups

20 Jump squats

cap 15:00

Rent

pec smash

quad smash

bicep smash