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

Handstands

Competitive

x3

Frog Stand – no longer than :30

Accumulate 1:00 Free Standing

Recreational

x3

Frog Stand – no longer than :30

Accumulate 1:00 Handstand against wall

Lifestyle

x3

Headstand – no longer than :30

Accumulate 1:00 Wall Walk HS Hold

Rope Climb Practice

EMOM x 18

1- :20 Rope Hang in J-hook

2- 4 Jump to J-hook

3- 2 pull rope climb