15
Mar
At-Home WOD: Spice Girl
CrossFit Grail – CrossFit X
Warm-up
Warm-up (No Measure)
1min Jumping Jacks followed by:
AMRAP 5
10 Curtsy Lunges (5 ea side)
10 Bird Dogs (5 ea side)
5 Push-Up to Down Dog
Gymnastics
Metcon (No Measure)
Handstand Holds
Set of 3 – 30sec each
Metcon
Metcon (Time)
5 Walkouts, 50 Lateral Jump Squats
10 Walkouts, 50 Lateral Jump Squats
15 Walkouts, 50 Lateral Jump Squats
20 Walkouts, 50 Lateral Jump Squats
25 Walkouts, 50 Lateral Jump Squats
Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.
Walkouts video: https://www.youtube.com/watch?v=3ABHyrPDgsU&feature=youtu.be
Mobility
Metcon (No Measure)
1min / exercise / side
Couch Stretch
Pigeon Pose