3-22-20 At Home: 32-Pack


3-22-20 At Home: 32-Pack

CrossFit Grail – CrossFit X


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 (2 Rounds for reps)

Workout Summary: https://youtu.be/3DVUUS0dLhw


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)


Alternating Cobra to Child’s Pose

Cat Cow


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


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