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 long do you go without washing your jeans?
Warm-up (No Measure)
20 banded pull through
10/leg front to back leg swings
:30/side rollout –
5/leg front to back scale hinge
:30 L-sit / :15/side SL L-sit / tuck sit
Metcon (5 Rounds for reps)
1 – AKB 53/35 , 44/26, 35/18
2 – Row/Bike cals
3 – Box Jumps 24/20, 20/16, 24/20 step up
4 – Rest
Stimulus: Count all movements together. Stay consistent between rounds. Score = total reps of each round. One round = AKB + Cals + Box jumps. There are 5 rounds
5min HS walk practice