Grandi 101 – CrossFit GrandaFit


Metcon (No Measure)

A. AMRAP x 30 min @controlled and smooth tempo, you choose the weight but it has to be unbroken reps

10/10 One arm DB Row with support on box

6-10 Dips on rack/rings

10 DB Flys on a flat bench

5/5 Goblet Lateral Lunges, as deep as you can with toe pointed up on the straight leg

10/10 steps One arm DB/KB overhead walking lunges

5/5 Windmill with same weight as in OH lunges