GCF 12.21.16

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Grounded CrossFit - CrossFitWarm-up3 rounds of: 10 Calorie row 10 KB Swings w/ light weight 10 Second handstand against the wall then, - 3 minutes of banded shoulder stretchingWeightliftingSplit Jerk (3X3 increasing weight each set)Open Prep Week 1 - Day 3 - Split JerkMetconMetcon (Time)Type the details of the metcon-…

GCF 12.20.16

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Grounded CrossFit - CrossFitWarm-upFrom Rig to #HereAtGrounded - 2 rounds of Banded side steps (with band around calves/knees, side step to warm up hips) Walking Lunges Butt Kicks 5 minutes of hamstring/glute stretchesWeightliftingPause Back Squat (1X1 @ "Heavy weight", 4X6 @ 70% of estimated max)(2:2:0:1) 2 second pause at the…

GCF 12.16.16

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Grounded CrossFit - CrossFitWarm-up3 rounds of: 10 Elevated rows from the rack (feet on 20" box) 10 Band pull-aparts 10 Band tricep pushdownsWeightliftingWeighted Dips (5X5 Increase weight each set)Float Week - Day 5 - Weighted DipsTechnique Practice(10 Minutes before the workout) Kipping and butterfly pullup techniqueMetconMetcon (AMRAP - Reps)Type the…