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CrossFit Power and Grace – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike/Row/Run

:30ea Hip Flexor Stretch

:30 Alt. Lat Stretch

3 Rounds

– 4ea Step-back Lunge

– 4ea Plank Reachouts

– 8ea Mountain Climbers

– 8 Band Pull-aparts

Strength

1: Front Squat (8-8-6-4)

~20:00 to complete. Pause the first 2 reps on Front Squat, building in weight. Bottoms-up press performed between sets

2: Bottoms-up KB Overhead Press (4×6 ea)

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

– 5 DB Hang Clean (50/35)

– 10 DB Squats

– 5 DB Hang Cleans

– 50 Double Unders
Workout can also be performed with kettlebells. Scale appropriately to work through cleans and squats without setting weights down. 3:1 single:double unders

BodyFit

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

– 10 1-arm KB Front Squat

– 18 KBS (A)

– 10 Sit-ups

– 36 Jumprome
5 each side on 1-arm squats, holding in front rack position.

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