1/29/20

FrictionCrossFit – CrossFitView Public WhiteboardQODFavorite book or book series?Warm-up (No Measure)15-12-9 DU/SU Lat pull downs sit-ups + 1min/side: calf stretch seated lat distr. 1min: ring shoulder ext.BMU development (x4)x4 comp./rec. : 10 arch rocks 10...

1/28/20

FrictionCrossFit – CrossFitView Public WhiteboardQODWhat do you do to help with stress?Warm-up (No Measure)x3 20 banded pull through 10/side donkey kicks 10 banded good morning + 1min/side: pigeon hamstring smash T-spine rolloutDeadlift (5-3-3-2-1-1-1)Climb to...

1/27/20

FrictionCrossFit – CrossFitView Public WhiteboardQODWhat is one type of exercise you can do at work everyday?Warm-up (No Measure)x3 5 empty bar thrusters 10/leg banded knee drive 10/leg SL glute bridges + 1min/side: banded hip flexor banded lat distr.L –...

2

FrictionCrossFit – JonathanView Public WhiteboardWarm-upx2 8 banded back ext. 8 banded pull throughs 8 PVC good mornings :30/side pigeon :30/side lizardDeadlift (5×5 climbing)Metcon21-15-9 KB DL (53/hand) KB Row (per side)Rentx2 15 banded lat pull downs...

3

FrictionCrossFit – Heidi MView Public WhiteboardWarm-upx3 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,...