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