Workout of the Day

Hero Sunday

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up3 Rounds 50 SU 10 squat jumps 5 Candle sticks 1:00/side banded lat distraction 1:00/side ankle stretchCameron (Time)For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24'' 25 Triple-unders 50...

Dabrota

FrictionCrossFit - Dakota Miller CustomView Public WhiteboardWarm-upStretch 1:00 each (and per side if necessary): -pigeon -saddle -lizard -90/90 door way chest stretch -child's pose -seated split -basic hamstring stretch -ankle dorsiflexion -child's pose with arm...

07/20/2019-Amy P

FrictionCrossFit - Amy PView Public WhiteboardWarm-upDynamic ladders 5:00 + 1:00/side front rack stretch 1:00/each forearm smash 1:00 childs posePower Clean (5x1)3 Rounds 5 each with PVC -Power to hang -Shrug -High Pull -Hang power clean -Power clean *practice skill...

Tracy P

FrictionCrossFit - Tracy PView Public WhiteboardWarm-up3 Min Cardio Row, Bike, Ski, Jump, Run *athlete's choice + 1:00/side Lat distraction 1:00/side Shoulder extension 1:00/side Front rackPower Clean (5x1)3 Rounds 5 each with PVC -Power to hang -Shrug -High Pull...

Dabrota

FrictionCrossFit - Dakota Miller CustomView Public WhiteboardWarm-upCrossFit Class

Trisha

FrictionCrossFit - Trisha Custom ProgView Public WhiteboardCatalyst WarmupBarbell Club + take 20:00 to stretch throughout the day + take 10:00 to do steady state biking, running, SWIMMING??? depending on weather