At Home WOD: Death by Burpee


At Home WOD: Death by Burpee

CrossFit Grail – CrossFit X


Warm-up (No Measure)

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

5 Push-ups


Metcon (AMRAP – Rounds and Reps)

“X” Burpees

Round 1 – 5 Burpees

Round 2 – 6 Burpees

Round 3 – 7 Burpees

Continue to add (1) rep for as far as possible.
Each round starts at the top of the minute

The very first round will start with 5 burpees

Add 1 rep for each minute after that for as long as you can

Your score is “round + reps”, which is your last completed round + partial

** Ex. If you finish all 15 burpees within the minute and then get 13 burpees into the round of 16, your score is 15+13


Metcon (No Measure)

Low Lizard, 1min ea side

Alternating Upward Dog / Downward Dog, 1min

Sitting Pike Stretch, 1min