FrictionCrossFit – Trisha Custom Prog

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Catalyst Warmup

Do the Catalyst Warmup


10:00 Interval Running

:10 Sprint, 1:50 moderate to hard jog

Sumo Deadlift (4×3 up to 75, then 2×3 @85% of deadlift)

this should be very upright, focus on pushing hips forward and utilizing glutes

Wilmot (Time)

6 Rounds for time of:

50 Squats

25 Ring Dips
In honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008
To learn more about Wilmot click here
do box dips instead of ring dips





Reverse Hypers

take 1:30 rest between sets