16
Mar
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