Workout of the Day

09/14/2019

FrictionCrossFit - Amy PView Public WhiteboardWarm-upDynamic ladders 5:00 + 1:00 each pike updog downdog + 1:00/side calf smash 1:00/side trap smashGymnastic Strength4 rounds of: :30 bottom ring row hold :30 top ring row hold 1 min. rest in between sets 3 rounds of...

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FrictionCrossFit - CrossFitView Public WhiteboardQODWhat is the best part of fall?Warm-up (No Measure)Snatch cone game - 5min + x3 20 banded pull throughs 10 push-ups 5 med ball cleans + 1min/side: pigeon 90/90 postPartner Linda (AMRAP - Reps)Comp. EMOMx20 5 DL #1.5...

Saturday

FrictionCrossFit - Dakota Miller CustomView Public WhiteboardWarm-upclllllaaaaaassssssss

Main Site 190813

FrictionCrossFit - CrossFitView Public WhiteboardQODBright spot friday! #BSFWarm-upDynamic 5:00 Yoga Flow 10:00190813 (Time)7 Rounds 20 ft. Lunge *in as few steps as possible* After your 20 ft. lunge, perform 5 seconds of an L Sit and 10 double unders for every step...

Open Prep Course

FrictionCrossFit - Open Prep CourseView Public WhiteboardQODWhat are you looking forward to learning about pullups?Warm-up4 rounds: 10 Lat Pulldown Straight Arm 10 Lat Pulldown (Bodybuilding style) 5 Hang KB SDHP @ moderate weight 5 Hollow Rock 5 Arch Rock + 1:00/side...

Friday

FrictionCrossFit - Trisha Custom ProgView Public WhiteboardCrossFit Warmup400m Sled Drag w/ 25# + 30 Cossack Squats 20 Empty Barbell Press 20 Situps 30 Empty Barbell Bent Row + 1:00/side Lax Ball Tricep Smash 1:00/side Pec Softball SmashJM Press (5x10 @ moderate DB...