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CrossFit Power and Grace – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike/Row/Run

1:00 World’s Greatest Stretch

3 Rounds

– 8 Ring Rows

– 4 Step-back Lunge + Reach OH

– 8 V-ups

– 4 Squat Jumps

Strength

Metcon (No Measure)

Warm-up deadlift & handstand push-ups
~15:00 to warm-up movements for the metcon.

Metcon

1: Metcon (Time)

5 Rounds

– 5 Deadlifts (225/155)

– 20 Wall Ball Shots

– 5 Strict Handstand Push-ups

– 20/16 Cal Row
Rx+= 275/185; deficit HSPU; 30/24 Cal Row. Scale weight appropriately to confidently work through deadlifts in <15 seconds.

2: Metcon (No Measure)

Not For Time

3×10-15 Bicep Curls

3×10-15 Band Pull Aparts

BodyFit

Metcon (Time)

Partitioned any way with a partner

– 100 Slam Balls

– 50 2-KB Sumo Deadlift (heavy)

– 100 Cal Ski/Bike or (1 d/b Run= 2Cal)

– 50 Push-ups

– 100 Air Squats

Cash-out: 150 See-saw sit-ups
Break up reps any way work/rest. 75 sit-ups each in cash-out. 25:00 Cap

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