FrictionCrossFit – CrossFit

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Warm-up

Stretch 1:00 each

-Quad

-Box Pigeon Pose

-Standing Split

-OH Post Stretch

+

20/leg Box Step up

20 Pass Through

Overhead Squat (5×5 for Load)

C: 85%

R: 75%

L: 65%

Lower Body Basics (Time)

50-40-30-20-10

Air Squat

RKB 35

Lunge

Cap 15:00

This is an RX+ workout, increase the weight if you can complete it in under 15:00

Rent

Partner Leg Toss (Dragon Toss)

2×20 each