CrossFit Power and Grace – CrossFit


Warm-up (No Measure)

3:00 Bike/Row/Run

1:00 World’s Greatest Stretch

3 Rounds

– 10 Bridges

– 6 Hollow-body Rocks

– 10 Ring Rows

– 6 Squat Jumps


Metcon (Time)

5 Sets of:

– 5 Deadlift

– 5 Hang Clean

– 5 Strict Press

– 5 Push Press

2:00 rest
~30:00 to Complete at 70-80% of strict press. Use the lighter weight to practice technique on deadlift, hang clean (squat) and push press


Metcon (Calories)

5:00 Bike for Calories
Pace effectively…


Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

– 10 DB/BB Push Press

– 20 Cal Row

– 20 DB Snatch

– 10 DB Squats/ F. Squat
Can use dumbbells or barbell for push press and squats.

At Home

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

– 15 Handstand Push-ups

– 30 Backpack Rows

– 30 Running High Knees

– 15 Backpack Front Squats
Handstand push-up scaling: pike push-ups, overhead wall push-ups, backpack strict press or hand release push-ups

Backpack can be subbed for a barbell, kettlebell or dumbbell, or odd object (jugs or case of water, bands, bag of sand/ dog food)

Running high knees can be subbed for jumprope if available.

*Check the Facebook announcement or last email for more at-home workout options*

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