FrictionCrossFit – Trisha Custom Prog

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Catalyst Warmup

Activation

3 sets:

20 Kang Squat

10 BTN SG Strict Press @ 45/35#

Mobility

Athlete’s Choice

Shoulder Press (4×3 up to 75. then 2×3 @80)

Hip & Pull

4 sets:

30 GHD Hip Extension

30′ Upper Body Sled Pull @ heavy (use white rope with sled)

1000m Row (Time)

Max Effort 1000m Row
nose breathe first 250m