3-22-20 At Home: 32-Pack
CrossFit Grail – CrossFit X
Warm-up
Warm-up (No Measure)
3 Sets
5 Inchworms
30 Second Hollow Hold
5 Shoulder Taps
30 Second Arch Hold
Inch Worm: https://www.youtube.com/watch?v=gDweumAbvfQ&feature=youtu.be
Hollow: https://www.youtube.com/watch?v=EJvFiNvuuXw&feature=youtu.be
Shoulder Taps: https://www.youtube.com/watch?v=8QbRiNrLAD8
Arch: https://www.youtube.com/watch?v=uHWynZ3tmvU&feature=youtu.be
Metcon
Metcon (2 Rounds for reps)
Workout Summary: https://youtu.be/3DVUUS0dLhw
Tabata:
Single Arm Plank
Glute Bridges
Single Arm Plank
Flutter Kicks
*Single Arm plank alternates on each interval (right hand up, left leg up, then opposite on the next)
Tabata: 20 Seconds of work :10 of rest
Work through all 8 tabata rounds of a movement before moving on to the next movements
You’ll spend 4 Minutes at each station with 2 scores for this workout, one for Glute Bridges and one for Flutter Kicks.
Total workout time is 16 Minutes
Check out Facebook for the video of the day to see tips and tricks for this workout.
Cool Down
Metcon (No Measure)
1min:
Alternating Cobra to Child’s Pose
Cat Cow
Challenge
Metcon (No Measure)
Murph Prep Day 3
Elbow plank for 1 minute
Hold an elbow plank for 1 minute, keeping your body straight from shoulders to toes.
Elbow plank: https://youtu.be/KUyhXZG8bjc
Metcon (No Measure)
Push UR Tush Day 3
15 Air Squat
15 Glute Kickback (both sides = 1 rep)
Combine the Basic Squat from Day 1 and the Kickback Squat from Day 2.
Air Squat: https://youtu.be/XRMu9iKfjI0
Glute kickback: https://youtu.be/uf35NtJyY9I
Metcon (AMRAP – Reps)
Six Pax Abs Day 3
50 Seconds Each
Dead bug
Sit-up
Russian Twist
Log your score as the number of each exercise you completed. Strive for max reps, but with good form.
Intention is to complete all exercises consecutively without resting
Dead Bug: https://youtu.be/o92GiteJqcM
Sit-Up: https://youtu.be/rMPKUMuP-7Y
Russian Twist: https://youtu.be/oKNX_6kATFw