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CrossFit Power and Grace – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike/Row/Run

1:30 Rig Stretches (Chest, Lats, Squat)

3 Rounds

– 8 KBS (A)

– 4ea 1-arm KB Overhead Press

– 4ea Cossack Squat

– 4ea Bird-dog

Strength

1: Push Press (10-8-6-4)

~20:00 to complete. Building in weight on the Push Press, perform GHD Hip Extensions between sets.

2: GHD Hip Extension (4×12-15)

Metcon

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP w/ Partner

P1: 400m Row

P2: AMRAP

– 8 Step-ups (24/20)

– 4 Box Jumps

– 2 Muscle Ups
Switch when partner 1 reaches 400 meters. Muscle-up scaling= jumping muscle-ups, chest to bar pull-ups, strict pull-ups. Athletes may choose bar or ring muscle ups

BodyFit

1: Metcon (Time)

3 Rounds

– 300m Row

– 30 Push Press
No rest between rounds

2: Metcon (Time)

3 Rounds

– 40 Bridge Switches

– 4 Turkish Get-ups

3: Metcon (Time)

3 Rounds

– 0.5mi Bike

– 50’ Bear Crawl

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