3-29-20 At Home: Full Name


3-29-20 At Home: Full Name

CrossFit Grail – CrossFit X


Warm-up (No Measure)

2-3 Sets

5 Inchworms

30 Second Hollow Hold

10 Scapular Push-Ups

30 Second Arch Hold

5 Air Squats (with 3 second pause at the bottom)


Metcon (Time)

Take a rest day, make-up a workout or have some fun with this workout!

A. 15 Push-ups

B. 50 Jumping Jacks

C. 20 Sit-Ups

D. 10 Burpees

E. 60-sec Wall Sit

F. 20 Jump Squats

G. 20 Squats

H. 30 Jumping Jacks

I. 60-sec Plank

J. 20 Mountain Climbers

K. 40 Crunches

L. 12 Burpees

M. 15 Jump Squats

N. 10 Push-Ups

O. 20 Lunges (Total)

P. 10 Tricep Dips

Q. 20 Jumping Jacks

R. 30-sec Side Plank, ea side

S. 30 Bicycle Crunches

T. 60-sec Squat Hold

U. 40 High Knees (Total)

V. 30 Squats

W. 15 Tricep Dips

X. 10 Mountain Climbers

Y. 12 Jumping Lunges

Z. 30 Crunches
Correspond the exercises to each letter of your FIRST and LAST NAME. Write it down and that’s your workout! Share your workout and your time in the FB Community Page!

Cool Down

Metcon (No Measure)

Use your fitness to do something fun and active that you enjoy. Get outside and get some fresh air while social distancing.


Metcon (4 Rounds for time)

Murph Prep – Day 10

4 rounds

400M Run

Rest 4 Minutes
Run each 400M at a quick pace. The intent is to try and maintain the same time for each round. Track time each round.

With schools empty, maybe hitting a 1/4 mile track might be the perfect getaway from the house.

Metcon (No Measure)

Push UR Tush – Day 10

Rest Day

Metcon (AMRAP – Reps)

Six Pax Abs – Day 10

50 Seconds Each

Dead bug


Russian Twist

Leg Raise
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

Leg Raises: https://youtu.be/2lbxabdtuh8