FrictionCrossFit – Trisha Custom Prog

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CrossFit Warmup

400m Sled Drag w/ 25#

+

30 Cossack Squats

20 Empty Barbell Press

20 Situps

30 Empty Barbell Bent Row

+

1:00/side Lax Ball Tricep Smash

1:00/side Pec Softball Smash

JM Press (5×10 @ moderate DB weight)

2 sets light, 1 set medium, 2 sets heavier

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups

36 kettlebell swings (RKB)

♀ 1.5 pood (53#) ♂ 2 pood (70#)

*scale Muscle Up to 6 Negative Ring Dips (down only)