Workout of the Day

3/20/19

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)x2 50 SU 10 air squats 10 push-ups 5/side DB Turkish get-up + 1:00/side banded OH distraction 1:00/side calf stretchPush Jerk (5x1)For Load: 95% 90% 85%Metcon (Time)5 RFT: 35 DU 25...

Shannon Cross

FrictionCrossFit - Shannon CrossView Public WhiteboardWarm-up3:00 Bike + CrossFit Warmup + SH Opener SH Cap ResetShoulder Press (5x5)Metcon (Time)3 rounds: 10/side DB Shoulder Press @ 20# 5 Cal Bike 5 Burpee

3/19/19

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up3 rounds: 20 Shoulder Circle each way :30 Wall Wrist Stretch Round 1: 30' High Knees/ Round 2: 30' Butt Kickers/ Round 3: 200m Run + 1:00/side Pigeon Pose 1:00/side Banded Shoulder OpenerHandstandsCompetitive x3...

3/18/19

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)x2 5 each with PVC cleans - power to shrug - hang to high pull - muscle clean - front squat - power clean + 1:00/side couch stretch 1:00/side banded front rack distractionPower Clean (x3)Complex: 3...

Shannon Cross

FrictionCrossFit - Shannon CrossView Public WhiteboardWarm-up3:00 Bike + CrossFit Warmup + Couch/PigeonAir Squat (5x5)Metcon (Time)3 RFT: 10 Goblet Squat @ 18# 10/side Walking Lunge :45 Wall Sit

PC 3/18/2019

FrictionCrossFit - Powerlifting ClubView Public WhiteboardWarm-up30 Band Leg Curl 30 KB walking Lunge 30 DB Bench 30 DB Row + Couch stretch 90/90 Post StretchBench Press (5-5-5+ of 65-75-85% of TM)Bent Over Row (15-10-5, climb to 50% of Goal DL )Back Squat...