Grandi 101 – CrossFit GrandaFit



Metcon (No Measure)

3 X 9 min amraps @ 90% effort.

Rest 2 min between

A. Amrap 9 min

7/7 One arm dumbbell Hang high pull

6/6 One arm DB Hang muscle-snatch

5/5 One arm DB Push press

30 Alt „Mountain Climbers“ -ish w. hands on 60cm box, really high Knees

„B. Amrap 9 min

3 SlamBall toss over bar @15/10kg (anyhow)

6/6 SlamBall high hold reverse lunges @same weight

9 Toes to bar

C. Amrap 9 min

7/7 Push ups w. one hand ca. 10 cm in front of the other

15 Box jumps over (60/50 cm, step down)