FrictionCrossFit – Trisha Custom Prog

View Public Whiteboard

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

🙂

Core

4×15

V-ups

Reverse Hypers

take 1:30 rest between sets