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
Bright spot Friday!!
20 Push ups
20 Box jumps
20 Banded wall slides
20 Lat pull downs
tricep wall stretch
Bench Press (5×5 climbing to 70%)
10 banded pull aparts between each set
Chin over bar hold
*While one partner is on the bar, the other partner will accumulate calories. When a partner drops from the bar, you will switch movements.
*score = cals
Split burpees as needed
Do you love your partner? If so, give them the gift of calories! Make their grip worth it 🙂
The bar hang is going to tax your forearms and grip so reply on your legs for calories. Whether you row, bike, or ski, the more leg drive you have, the easier it will be to accumulate calories. Try to keep your transitions fast with your partner and have fun.
Ring row hold
Step back burpees