GCF 12.22.16

Grounded CrossFit – CrossFit

Warm-up

2 rounds of:

10 GHD hypers

10 Abmat situps

10 Pushups

Weightlifting

Snatch Grip Deadlift (3X8 increasing weight each set)

Open Prep Week 1 – Day 4 – Snatch Grip Deadlift

Work up in weight by sets of 8 reps, no touch and go.

Plank Hold (3X 1 minute)

Perform one set after each work-set of snatch grip deadlifts

Metcon

Metcon (Time)

Type the details of the metcon
– For Time, Partner Workout –

4 rounds of:

25 Pushups

25 Medball Abmat Situps (20/14)

25 Air Squats