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

How does it benefit you to use full ROM(range of motion) on all movements?

Warm-up (No Measure)

AMRAPx5

30 SU

10 air squats

8 ring rows

6 push-ups

+

1min/side:

couch

1min:

frog

ring shoulder ext.

Back Squat (5×5)

x5

5 back squats – climbing to 70%

10/side fire hydrants

Two for Tuesday (AMRAP – Rounds and Reps)

Competitive:

AMRAPx6

12 Alt. Reverse Lunge WB 20/14

18 Pull-ups

24 DU

Rest: 2min

Repeat: AMRAP

Recreational:

AMRAPx6

12 Alt. Reverse Lunge WB 14/10

10 Pull-ups

24 DU

Lifestyle:

AMRAPx6

12 Alt. Reverse Lunge WB 10 at 9’/8′

10 ring rows

36 SU

Stimulus: Try a different version of wall balls. Lunge back as you receive the wall ball. as you stand up go into press/throw. This will test coordination. Aim to do Pull-ups and DU/SU in 1 to 2 sets. 2min rest. Match reps on 2nd round

~NT

Rent

x2

shoulder 90/90:

10 banded external rotation

10 banded internal rotation