Support Your Local Box-Week 1


Support Your Local Box-Week 1


Happy Birthday, Bre!

CrossFit Grail – CrossFit X


Warm-up (No Measure)

400m Run or 2min jog in place

30 Seconds each:

Active Samson

Lateral Squats

Active Spidermans

Air Squats

Push-up to Down Dog

Air Squats with Arms Overhead


Metcon (AMRAP – Reps)


10 Squats

9 DB Snatches, Right Arm

10 Push-Ups

9 DB Snatches, Left Arm

Rx: 50/35#
Score is total reps


1 – 38

2 – 76

3 – 114

4 – 152

5 – 190

6 – 228

7 – 266

8 – 304

9 – 342

10 – 380


Metcon (AMRAP – Reps)

United in Movement – Workout 1 (Optional)


Line-Facing Burpees – over a 6inch line
Mark 2 lines on the floor, with a 6 inch distance between them. This workout begins with the athlete standing tall facing the perpendicular lines. On go, the athlete may begin performing line-facing burpees, as many repetitions as possible in 7 minutes.

The athlete’s score will be the total number of repetitions completed within the 7 minute time cap.


Metcon (No Measure)

Murph Prep – Day 17

15 Walking Planks
Start in elbow plank position.

Place your right hand under your right shoulder, then left hand under your left shoulder, then proceed to lower back down to your right elbow, then your left elbow.

Walking Plank

Metcon (No Measure)

Push UR Tush – Day 17

10 Pistol Squats
Stand upright with feet shoulder-width apart. Place heel of left foot on the floor slightly in front of you, toes up. (Advanced: Hold your leg completely off the floor as shown.)

Raise left leg in front of body as you push hips backwards and bend into a squat on the standing leg. If necessary, extend arms in front of you to assist with balance. Lower hips as low as possible, keeping front leg lifted. Push back to start. That’s one rep.

Pistol Squat:

Metcon (AMRAP – Reps)

Six Pax Abs – Day 17

50 Seconds Each

Dead bug


Russian Twist

Leg Raise

Mountain climbers
Log your score as the number of each exercise you completed. Strive for max reps, but with good form.

Intention is to complete all exercises consecutively without resting

Dead Bug:


Russian Twist:

Leg Raises:

Mountain Climber: