17
Mar
At Home WOD: Death by Burpee
CrossFit Grail – CrossFit X
Warm-up
Warm-up (No Measure)
3 Rounds:
30 Seconds Samson Stretch
15 Glute Bridges
30 Seconds Cossack Squats
5 Push-ups
Metcon
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
Mobility
Metcon (No Measure)
Low Lizard, 1min ea side
Alternating Upward Dog / Downward Dog, 1min
Sitting Pike Stretch, 1min