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

How long do you go without washing your jeans?

Warm-up (No Measure)

x2

20 banded pull through

10/leg front to back leg swings

10 sit-ups

+

:30/side rollout –

quads

glutes

T-spine

lats

Skill (x4)

x4

5/leg front to back scale hinge

:30 L-sit / :15/side SL L-sit / tuck sit

:45/side plank

cap: 15min

Metcon (5 Rounds for reps)

EMOMx20

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

~NT

Rent

5min HS walk practice