08/24/2019

FrictionCrossFit – Tracy PView Public WhiteboardWarm-upAMRAPx7 5 Med ball cleans 7/arm DB push press 9 Box step up + 1:00/leg pigeon 1:00/leg lizard 2:00/side anterior tibialis smash500m Row (Time)Max Effort 500m RowMAX EFFORT RETEST!! WooHooo!The Chief (AMRAP...

Diana

FrictionCrossFit – Diana ThompsonView Public WhiteboardWarm-up3 rounds: 1:00 Run on treadmill 10 Squats 10/side DB High Pull @ 10# + 1:00/side Pigeon Pose 1:00/side Twisted Cross (lay on your back, twist leg over to opposite side to stretch back)1775 (AMRAP...

08/24/2019

FrictionCrossFit – CrossFitView Public WhiteboardQODIf there was a competition for (blank), I would win.Warm-upFollow the leader *Split up into teams of 4-5 3 Rounds 10 Ring Rows 15 Air Squats 20 Sit Ups 25 DU or 50 SU + 1:00/side pigeon pose 1:00/side calf...

Trisha

FrictionCrossFit – Trisha Custom ProgView Public WhiteboardCrossFit Warmup400m Sled Drag, empty sled + 15 GHD Hip Ext 15 GHD Situp 15 Pushup 15 Squat 5 pullup + mobility as neededPistols (10×3/side)acceptable scales: -Box pistol w/ one leg haning -shrimp...

Dakota

FrictionCrossFit – Dakota Miller CustomView Public WhiteboardMetcon (No Measure)EMOM x 20 ODD- 5 cal echo bike sprint + 10 Squat EVEN- 5 cal Echo Bike Spring + 10 pushup

Diana

FrictionCrossFit – Diana ThompsonView Public WhiteboardCrossFit WarmupThis will be very common, you will most likely memorize it, with some slight variations every now and again: 3:00 Treadmill/Bike Ride + 20 Empty Bar Deadlift 20 Front Squat 20 Situp 10 Pushup...