FrictionCrossFit – Diana Thompson

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CrossFit Warmup

This 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

10 Pullup/Ring Row/Barbell Bent Over Row

+

Take 5 minutes to stretch

Bench Press (10×5 @ 50 of best 1RM)

w/ :02 pause @ chest, every rep

Metcon (Time)

EMOM x 10

5 Pushups

5 Devil Press @ 15#/hand

https://www.youtube.com/watch?v=fMW7am95jso

Rent

1:00 Plank

1:00 Right Side Plank

1:00 Plank

1:00 Left Side Plank