FrictionCrossFit – CrossFit

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Warm-up

x3

30′ Walking lunge

30′ power skip

:30 Hand Plank

+

1:00 each

Quad rollout

Couch Stretch

Sisyphus – Mythologoy (Calories)

5 rounds

:30 Max Effort Bike

100′ Sled Sprint, Load: 45/25

Cap 25:00

*Score total calories for all 5 rounds on bike

*Rest as needed between efforts for maximal power, 2:00 between each effort should suffice

GHD Situps (:30 Max Reps rest 2:00 and repeat )

10:00

Practice 3 reps slow and then 3 reps fast

Recreational

MB Sit ups 20/14

Lifestyle

Sit ups

Rent

2:00/leg Quad Rollout

2:00/leg IT Band Rollout