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CrossFit Power and Grace – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike/Row/Run

1:00 Fold + Squat + Twists

3 Rounds

– 12 Mini-band handcuffs

– 2ea 3-way Lunge

– 8 Hanging Leg Raise

– 8 Bridges

Strength

Metcon (No Measure)

5 Rounds For Quality

– 6ea 1-arm DB Bench Press

– 7 GHD Sit-ups or Strict T2B

– 8 Bridge Hold Band Pull Aparts

– 9/7 Cal Bike (Legs only)

– 10ea 1-leg Calf Raises
Entire class to work through 5 rounds for quality.

Metcon

Metcon (Time)

50/40 Cal Ski
Performed any time during the rounds for quality.

BodyFit

1: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

– 14 Lateral Box Step-overs

– 12 Ring Rows

– 10 Windshield Wipers

2: Metcon (No Measure)

Not For Time:

– 100 Calf Rises

– 50 DB Lateral Raises

– 25 Hollow-body Rocks
Break up the not for time reps as desired.

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