FrictionCrossFit – Dakota Miller Custom

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Warm-up

10:00 steady state cardio

+

8:00 rollout

+

6:00 AMRAP

Cindy (moderate pace)

Metcon (Calories)

Row:

4:00 on

4:00 off

3:00 on

3:00 off

2:00 on

2:00 off

1:00 on

1:00 off

for cals

Shoulder Press (5×5, climbing each set)

Shoulder Accessory

6 sets:

10 KB Shrugs heavy

10 Front Raise moderate

10 Rear Delt Raise moderate