Grandi 101 – CrossFit & GrandaFit
CrossFit
Metcon (AMRAP – Rounds and Reps)
A. AMRAP 27 min @your best technical effort
15 Wall Balls 9/6kg to 3.05m
15 Deadlift @ca.60/43kg
15 Lateral Sprawls over bar
9 Pull-ups
9 Power Clean @ca.60/43kg
9 Push ups
GrandaFit
Metcon (No Measure)
Tabata stations: 8x20sek | 10sek rest between rounds | 1min rest between stations
1. Side plank with rotation L/R
2. Cossack squat with KB L/R
3. One arm down dog L/R
4. Half kneeling bottoms up kb press L/R
5. Push-up pos KB drag L/R
6. Cross body single leg romanian deadlift to Hip lift L/R
7. Push-up star with elastic band L/R
8. KB snatch L/R