GCF 12.16.16

Grounded CrossFit – CrossFit

Warm-up

3 rounds of:

10 Elevated rows from the rack (feet on 20″ box)

10 Band pull-aparts

10 Band tricep pushdowns

Weightlifting

Weighted Dips (5X5 Increase weight each set)

Float Week – Day 5 – Weighted Dips

Technique Practice

(10 Minutes before the workout)

Kipping and butterfly pullup technique

Metcon

Metcon (AMRAP – Reps)

Type the details of the metcon
– 13 Minute AMRAP –

3-6-9-12-15-etc…

(Rx+)

CTB Pullups

Pistols

Ring Dips

(Rx)

Pullups

Air Squats

Pushups

– Score = total reps

– Use whiteboard to keep track of what round/reps you are on