Announcements

Out Of the BOX event for Kids Food Basket on March 1st from 2p to 4p @ Grand Rapids Christian HS Quest Center. Details on events page and Sign up required. Ck it out on Facebook…if you can’t let a Coach know and we’ll get you the link..drinks and food most likely to follow Come have fun OUTSIDE THE BOX!!!

FrictionCrossFit – CrossFit

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QOD

What is your favorite thing to cook?

Warm-up

x3

5 Ring swings

5 Dips

:30 HS Hold

5/leg Box step up

+

1:00

Ring ext.

Updog

+

1:00/side

Hurdler stretch

Skill

x4

3 Strict ring pull up (w/ false grip)

– :05 Ring pull up hold (each rep)

– :05 Neg. Descent (each rep)

3 Skin the cat

1:00-2:00 min. Rest between each round

Recreational:

1 Strict ring pull up

:03 Hold

:03 Descent

1 Skin the cat

Lifestyle:

3 Ring row *for a little more challenge, elevate feet on box*

:03 Ring row hold

:03 Neg. Descent

1 Skin the cat

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

5 RMU

10 Jump squats

20 ft. HS Walk

Recreational:

5 Box MU (ring or bar)

10 Jump squats

10 ft. HS Walk

Lifestyle:

5 Toe assisted MU

10 Air squats

20 ft. Bear crawl

Stimulus:

Look to go unbroken on the rings if you have the capacity. If not, approach with a set of 3 and 2 or 2, 2, and 1. Keep your rest short in between your reps and take longer rest between the different movements. Quick with the jump squats and aim for unbroken distance on the HS Walk.

~ta

Rent

1:00-2:00/side

Quad smash

Bicep Smash