At-Home WOD: Lucky Leprechaun

CrossFit Grail – CrossFit X

Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run or 1-min run in place

10 Air Squats

10 Push-Ups

10 Sit-Ups

Metcon

Metcon (Time)

21-15-9

Odd-Object Goblet Squat

Decline Push-ups or Standard Push-Ups

Toes-to-Wall

directly into

21-15-9

Odd-Object Reverse Lunges

Odd-Object Strict Press

Sit-Ups
Odd-Object: whatever you have around the house of a challenging weight – from a book to a small child.

Decline Push-up: knees or feet on chair

Toes-to-Wall: lie on back, hands on wall behind you, raise toes, lift torso until toes touch wall behind you

Core Down

Metcon (No Measure)

2 Sets:

10 Supermans

15 AbMat Sit-Ups

20 Russian Twist