FrictionCrossFit – Trisha Custom Prog

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CrossFit Warmup

2 sets:

:30 on, :30 off (use off time to rotate stations)

Arch Rock

Hollow Rock

Kang Squat

Plank Hold

+

1:00 Frog Stretch

Hip Circle Series

1:00/side Trap Smash

Metcon (Weight)

Sumo Deadlift 1-1-1-1-1 reps*

*use straps

Practice SLIPS for 20 minutes.

Sumo Deadlift (log your weight here)