GCF 12.13.16

Grounded CrossFit – CrossFit

Warm-up

(15 Minutes)

90 second assault bike

3 sets only to establish a max unbroken set of double unders, post max reps to whiteboard

20 Knees to 90

3 Minutes of choice arm stretching

Technique Practice

25 Minutes – Coach led muscle-up progression

Metcon

Metcon (AMRAP – Rounds and Reps)

– EMOM until failure –

1 Toe to bar

1 Thruster (75/55)

> Add 1 rep to each movement each minute/round. (EX: Round 7 you will do 7 toes to bar, and 7 thrusters)

Scaled

6 Knees to 90

1 Thruster (55/35)

> Add 1 additional thruster only to each minute/round. (EX: Round 7 you will do 6 knees to 90, and 7 thrusters. Round 10 you will do 6 knees to 90 and 10 thrusters)