GCF 12.14.16

Grounded CrossFit – CrossFit

Warm-up

Stability Warm-Up

2 rounds of:

Bear crawl from Rig to #HereAtGrounded AND back – UNBROKEN

20 second Handstand hold against a wall or off of a box

30 second each side plank

20 second L-Sit or Knees to 90 hold on the rings

Weightlifting

Behind The Neck Jerk (1X1 Work up to heavy single – Must pause)

Float Week – Day 3 – Behind the Neck Split Jerk

Must pause in the dip position for 3 seconds before completing the split jerk.

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″