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

Would you rather be covered in fur or covered in scales?

Warm-up

Hop to rock, paper, scissors

+

15-10-5

Banded good mornings

Line hops (front/back, left/right)

Ab mat crunch

+

1:00/side

Downdog w/ calf stretch

Twisted cross (on stomach)

+

1:00

Updog

Pike

Skill

x4

:30 Plate pinch (35/25)

10/side Pallof press

3 Strict T2B

:05 L Hang

Competitive/Recreational:

RX

Lifestyle:

Plate pinch @ 25/15

Strict leg raises

:03 L Hang

Metcon (Time)

4 RFT

20 Synchro T2B

100 Dubs (split as needed)

20 Synchro alt. DB Snatch (50/35)

cap 16:00
Recreational:

K2E

50 Dubs

DB Snatch @ 35/20

Lifestyle:

Kipping straight leg raise

150 Single unders

DB Snatch @ 20/10

Break up your sets on t2b and snatches if you can’t sustain unbroken movements throughout. Sets of 10 or 5 would be a good way to approach. Use double unders or single unders to rest since you and your partner will be working at the same time for the rest of the WOD.

~ta

Rent

1:00/side

OH Hold w/ DB @ 50/35