FrictionCrossFit – Trisha Custom Prog

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Warm-up

10:00 of steady state cardio (run, bike, etc.)

+

4 rounds of:

12 squat

4 pushup

1 pullup

+

1:00/side Couch Stretch

1:00/side Pigeon Pose

Straight Leg Lifts (8×12)

either hanging from bars or hands on boxes

Assistance

5 sets:

1:00 Wall Sit

50 Russian Twists

Assistance

5 sets:

15/side KB Row

15/side Shrugs @ 70#