At-Home WOD: Palace

18
Mar

At-Home WOD: Palace

Announcements

Happy Birthday, Traci!

CrossFit Grail – CrossFit X

Warm-up

Warm-up (No Measure)

8 Minutes For Quality:

20 Jumping Jacks

15 Shoulder Taps

10 Pass Throughs

5 Inchworm to Push-ups

*Use broomstick, towel, or band

Metcon

Metcon (AMRAP – Rounds and Reps)

Equipment & No Equipment option

AMRAP 6:

2 Odd-Object Reverse Lunges, 20 Double Taps (or double-unders)

4 Odd-Object Reverse Lunges, 20 Double Taps

6 Odd-Object Reverse Lunges, 20 Double Taps

*Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Odd-Object Ground to Overhead, 20 Double Taps

4 Odd-Object Ground to Overhead, 20 Double Taps

6 Odd-Object Ground to Overhead, 20 Double Taps

*Continue to add (2) ground to overhead per round

If you have dumbbells & jump rope, you may do double-unders in lieu of double taps, may do DB Powers Snatches in lieu of Ground to Overhead.
Double taps: https://www.youtube.com/watch?v=4Eu2ZqOqwA8

Choose an object that allows for both of our arms to be working together for the ground to overhead

Object must start on the ground and finish overhead with both arms locked out for each rep

Shoot for unbroken sets on the double taps

Goal: keep moving through the entire 6 minutes, find a steady pace from the beginning

Cool Down

Metcon (No Measure)

800m (or more) easy walk (take the dog or the kids!)