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
How does it benefit you to use full ROM(range of motion) on all movements?
Warm-up (No Measure)
10 air squats
8 ring rows
ring shoulder ext.
Back Squat (5×5)
5 back squats – climbing to 70%
10/side fire hydrants
Two for Tuesday (AMRAP – Rounds and Reps)
12 Alt. Reverse Lunge WB 20/14
12 Alt. Reverse Lunge WB 14/10
12 Alt. Reverse Lunge WB 10 at 9’/8′
10 ring rows
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
10 banded external rotation
10 banded internal rotation