Workout of the Day

MWG

FrictionCrossFit - CrossFitView Public WhiteboardQODBSF :)Warm-up3 rounds: 30' Bear Crawl Med Ball Push @ 30/20# 20/side Mtn Climber 200m Jog + 2:00 Frog 1:00/side Kneeling Banded SH ExtOverhead Squat (5-5-3-3-3-1-1-1-1, climbing to heavy, log all sets)log all 9 sets...

09/20/2019

FrictionCrossFit - Jeff CookView Public WhiteboardWarm-up3 min. bike + 2 rounds 20/leg fire hydrants 10 reverse hypers 5 air squats + 1:00/side banded piegon banded lizard seated lat distraction kb dorsiflexion + :30 forward, side to side, backwards wrist stretch +...

09/19/2019

FrictionCrossFit - Tracy PView Public WhiteboardWarm-upAMRAPx7 10 SDLHP (26# KB) 10 Ring Rows 10 DB snatch (15#) + 1:00/side Banded OH Post shoulder ext. Pigeon LizardSnatch (5x3)Metcon5x4min. rounds 500m row AMRAP DB Snatch (25#)RentSMASH PARTY shins, lats,...

MW

FrictionCrossFit - CrossFitView Public WhiteboardQODWhat is the most valuable action you perform everyday?Warm-upAMRAP x 6 5 Air Squat 5 Cals (your choice) 10 PVC Pass Thru + 20 Lying PVC Supinated Pullover (weighted if possible) 1:00/side Pigeon PoseThruster...

09/18/2019

FrictionCrossFit - VyshanviView Public WhiteboardWarm-up3 rounds 10 PVC pass through 20 db push press (10/arm) 30 abmat crunch + 1:00/side banded OH post shoulder ext. childs poseShoulder Press (5x5)build and perform at same weight for all setsMetcon30-20-10 Push ups...

09/18/2019

FrictionCrossFit - Jeff CookView Public WhiteboardWarm-up3 min. ski + 1:00 banded childs pose + 1:00/side banded OH lat distraction tricep smash bicep smashShoulder Press (5x5)climb & perform all sets at the same weightMetconAMRAPx15 10/arm KB Push press 20 RKB 30...