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

View Public Whiteboard

QOD

Bright spot Friday!!

Warm-up

20 Push ups

20 Box jumps

20 Banded wall slides

20 Lat pull downs

+

1:00/side

tricep wall stretch

seated lat

+

1:00

t spine

childs pose

Bench Press (5×5 climbing to 70%)

10 banded pull aparts between each set

Metcon (Calories)

AMRAPx9

Buy in:

50 Burpees

Chin over bar hold

Calories

*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

Stimulus:

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.

~ta
Recreational:

Bar hang

Lifestyle:

Ring row hold

Step back burpees

Rent

1:00-2:00/side

Tricep smash

Lat smash