CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Jog 400 m
*Leg Swings
*Ankle Rotations
*Knee touches (3×3-5 sec. each leg)
Hip Mobility
*Side High-knee Karaoke drill
*Alternating Forward Walkover “Hurdle” drill: High knee angled out and lift up and over imaginary hurdle (10 yards)
*Walking while pulling knee to chest (while standing tall)
*Walking while pulling inner ankle up to chest
Drills (1×10 yards w/10-yard walk between efforts)
*Walking Lunges with pelvic tilt (hip flexor stretch)
*Walking Lunges with torso twist toward side of extended knee
*Woodpeckers (stand on 1 leg, bend at waist, and touch ground w/2 hands, while the other leg pivots up and back to 90-degree position from the ground)
*Toe Touches (marching opposite hand-to-toe touches)
*High Knees
*Butt Kickers (knee pointed to ground)
*Straight Legs (prime time)
*Fast Stutter Steps with quick arms while driving elbows down and back
*Crouching Side-step Shuffle (out 20 yards and back 20 yards)
*Side-step Jumping Jacks with arms moving overhead (out 20 yards and back 20 yards)
Workout Prep
Warm-up (No Measure)
In partners:
1-6 (I-go-you-go)
6 reps
MB Front Squats
Box Jumps
MB Squat + Throw to partner
Box Jumps
Wall Balls
Metcon (AMRAP – Rounds and Reps)
Run 200 m
15 Wall Balls (20/14 lb.)
15 Box Jumps (24/20 in.)
Run 200 m
15 Box Jumps
15 Wall Balls (20/14 lb.)
AMRAP 20 min.