7/20/2019

FrictionCrossFit – CrossFitView Public WhiteboardWarm-up5 mins PVC Stick game 15-12-9 Good morning KB rows (light-moderate) Scap pull up + 200 meter run 1:00/side pigeon pose 1:00 childs poseStrongman Style12 min AMRAP Sandbag carry from one end of rig and back,...

Trisha

FrictionCrossFit – Trisha Custom ProgView Public WhiteboardCatalyst WarmupDo the Catalyst Warmup + 10:00 Interval Running :10 Sprint, 1:50 moderate to hard jogSumo Deadlift (4×3 up to 75, then 2×3 @85% of deadlift)this should be very upright, focus...

Mary and Lynn

FrictionCrossFit – Mary FaberView Public WhiteboardWarm-up3:00 Bike + CrossFit Warmup + Mobility + AMRAP x 12: Mary 16 Knee Raises 20 Box Step Up @ 20/12″ 16 RKB @ 35/26# Lynn 8 Knee Raises 10 Box Step Up @ 12″ 8 RKB @...

Dabrota

FrictionCrossFit – Dakota Miller CustomView Public WhiteboardWarm-upAMRAP x 10 (nice and easy): Hip Circle Series (10 steps forward, 10 steps backwards, 10 steps each side) 5 Air Squat 10/side Walking Lunge 5 RKB @ light weight + quad smash hamstring stretch 10...

07/19/2019

FrictionCrossFit – CrossFitView Public WhiteboardWarm-upx2 1:00/leg Patellar Smash Lax Ball 20 Scap Pull Up :30 Saddle Stretch + 2:00/leg KB Dorsiflexion 10 TOE Elevated DB Squat 35/20# on 5# plates 1:00/leg KB Dorsiflexion 5 TOE Elevated DB SquatSnatch Drill10...

07/04/2019

FrictionCrossFit – Trisha Custom ProgView Public WhiteboardCatalyst Warmupdo barbell club….CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#