Mike

FrictionCrossFit – MikeView Public WhiteboardCrossFit WarmupCrossover Symmetry + mobilityBench Press (5×5 @ 75)Incline DB Bench (4×15)superset w/ 15 barbell curlsTricep100 w/ 26# KB in each hand every break is 15 T2B

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...

Mary & Lynn

FrictionCrossFit – Mary FaberView Public WhiteboardCrossFit WarmupSum Is Greater Than Its Parts (AMRAP – Reps)AMRAP x 13 9-9-18-27-45-62…(sum of the previous two sets equals the next) DU RKB @ 35#OUR VERSION: single unders RKB at same...

8/22/19

FrictionCrossFit – CrossFitView Public WhiteboardQODWhat are the points of performance of a press?Warm-up (No Measure)x3 20 Banded pull through 5/arm KB high pull 5/arm KB press *stay light + 1min/side banded OH lizard thread the needleSingle Arm Press (3 press...

Trisha

FrictionCrossFit – Trisha Custom ProgView Public WhiteboardWarm-up10:00 of steady state cardio (run, bike, etc.) + 4 rounds of: 12 squat 4 pushup 1 pullup + 1:00/side Couch Stretch 1:00/side Pigeon PoseStraight Leg Lifts (8×12)either hanging from bars or...

Dakota

FrictionCrossFit – Dakota Miller CustomView Public WhiteboardCrossFit WarmupCrossover Symmetry + mobilityBench Press (5×5 @ 75)Incline DB Bench (4×15)superset w/ 15 barbell curlsTricep100 w/ 26# KB in each hand every break is 15...