GCF 12.23.16

Grounded CrossFit – CrossFit

Warm-up

2 rounds of:

30 Second assault bike

3 KB Turkish Get-ups per arm (choice weight)

15 Med ball weighted Knees to 90 (20/14)

then, – 5 minutes of choice stretching

Weightlifting

Weighted Dips (5X4 increase weight each set)

Open Prep Week 1 – Day 5 – Weighted Dips

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#