FrictionCrossFit – Trisha Custom Prog

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Catalyst Warmup

8:00 of Running, track laps


Ankle Mobility of choice

Hamstring Mobility of choice

Glute mobility of choice

Deadlift (7×2, climb to 95)

4 Kipping pullups between sets

Hip Work

5 sets:

5/side Russian Step Up

15/side Banded Standing Hip Extension SL

2 Moderately Tall Box Jump

Metcon (Time)

Ski Intervals

10 rounds:

100m Sprint

1:00 rest