FrictionCrossFit – Trisha Custom Prog

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Warm-up

3 rounds:

2:00 Cardio of your choice (moderate effort)

15 Air Squat

5 pushup

10 Ring Row

+

1:00/side Scorpion Pose

1:00/side Pigeon Pose

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
Do 1 Pullup every minute instead of 5. Do 5 Pushups every minute. I want consistent rounds of Rx movements.

Core

4×15

V-ups