Grandi 101 – CrossFit GrandaFit
CrossFit
Metcon (No Measure)
A. Alt EMOM x 32 min – pace yourself, don’t let it brake you
A1. 40 sec Row (anyhow)
A2. 1 Kipping Pull-up + 1 Toes to bar – for ca. 20-30 sec (don’t have to be unbroken)
(for you that can’t do 1 strict pull-up you do every other round Strict Pull-up in rubber band and next round you do your Knees to chest or straight leg 90° toes to bar)
A3. 10-15 Goblet Squat @80-90% effort
A4. 10-14 Target Sprawls @height not crucial
GrandaFit
Metcon (No Measure)
A. Alt EMOM 24min
8-12 Sitting dbl KB press
8-12 Knees to elbows
10-16 TRX Pike Crunch
6 Wall facing handstand shoulder taps L/R
10-16 banded hip thrust
20 Rope slams, side to side (40sek)
B. AMRAP 12 min
10 Box jumps
20m Walking lunges with single dumbbell overhead carry L/R
10 Wallballs