3-25-20 At Home: Gravity

CrossFit Grail – CrossFit X

Warm-up

Warm-up (No Measure)

EMOM 12:

Minute 1: :30 Jump Rope or Dot Hops

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 10 Step Back Lunges (10 each leg)

Minute 4: :10 Active Divebombers
Dot Hops: https://www.youtube.com/watch?v=mvTkmqg3oWQ&feature=youtu.be

Cossack Squats: https://www.youtube.com/watch?v=s10pty4y5Po

Divebombers: https://www.youtube.com/watch?v=SrM4_RvFQf8

Metcon

Metcon (Time)

Workout Summary: https://youtu.be/nD9Liwuh_Fo

4 Rounds For Time:

60 “Dot Hops” or 80 Double-Unders

40 Sit-Ups

20 Pushups

10 Reverse Burpees

*4 rounds for time for this longer conditioning piece

Do double-unders if you are proficient-choose a number or variation that you can complete in no more than 2 sets each round

Break up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 3 and 4
Dot Hops: https://www.youtube.com/watch?v=mvTkmqg3oWQ&feature=youtu.be

Reverse Burpees: https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be

Cool Down

Metcon (No Measure)

400m Easy Walk

Challenge

Metcon (No Measure)

Murph Prep – Day 6

15 Shoulder Tap Modified

Rx+ Standard push-up
Complete a modified push-up

Tap each hand to its opposite shoulder.

Shoulder Tap Modified

https://youtu.be/ArteJkCtF-o

Metcon (No Measure)

Push UR Tush – Day 6

30 Sumo Squat
Stand with feet wider than shoulder-width apart and toes slightly turned out. Place hands on hips.

Sumo Squat: https://youtu.be/Sr_77BrXs8M

Metcon (AMRAP – Reps)

Six Pax Abs – Day 6

60 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.

Dead Bug: https://youtu.be/o92GiteJqcM

Sit-Up: https://youtu.be/rMPKUMuP-7Y

Russian Twist: https://youtu.be/oKNX_6kATFw