GCF 12.24.16

Grounded CrossFit – CrossFit

Warm-up

25 Calorie row

60′ overhead KB walk (1 light KB in each hand)

10 GHD Situps

10 Minutes of banded stretching

Metcon

Metcon (Time)

3 rounds for time:

8 Russian KB Swings

8 Standard KB Swings

8 KB Goblet Squats

8 Burpee Box Jump Overs (30/24)