Grandi 101 – CrossFit GrandaFit
Grandi101
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