FrictionCrossFit – Dakota Miller Custom

View Public Whiteboard

Warm-up

AMRAP 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 GHD situp

10 GHD Hip Ext

Back Squat (3×5 up to 225#)

Metcon (10 Rounds for reps)

E2MOM x 10

3 Back Squat @ 225#

6 Rope Pullups (3 right hand on top, 3 left hand on top)

Hip & Pull

4 sets:

30 GHD Hip Extension

30′ Upper Body Sled Pull @ heavy (use white rope with sled)