CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Quick Ninja flow

(https://youtu.be/qy3h0tPgCKA)

Inchworms

Walking/Standing pigeon

Crab walk

(https://youtu.be/iZEX3hwGz1I)

Tall duck walk

(https://youtu.be/7FznovMgLZ8)

Rotational planks

(https://youtu.be/mhfkHhNqLUI)

Samson stretch

(https://youtu.be/tGgwZNcP86A)

Get-up drills to get bouncy

Rnd1-

Lie on the ground (belly down), when the coach calls 3,2,1 go, they jump up and run 25-50 ft. – If they have no space, have them jump up and instead of run, perform 10 air squats.

positions/movements

Rnd 2-

Lie on back, feet facing the way they are going to run, jump up and run 25-50 ft, perform bear crawls back – or on spot

Rnd 3-

Sit Cross Legged facing the way they are going to run, perform long lateral lunges back

Rnd 4-

Sit on knees and Jump to feet on GO, perform straight legged Bear Crawls back

Workout Prep

Warm-up (No Measure)

4-6 reps of both box/object jump movements

Metcon (AMRAP – Reps)

Lateral Object Jump Overs

DB L-Sit

Sit-ups

Object Jump Overs
FULLY LOADED

Lateral Box Jump Overs (20 in.)

Ring L-Sit

Sit-ups

Box Jump Overs (20 in.)

UNLOADED

Lateral Object Jump Overs

Object L-sit

Sit-ups

Object Jump Overs

Cooldown

Warm-up (No Measure)

Take a 200m walk/jog then perform Down Dog alternating with Cobra (https://youtu.be/RKuuNkajc40) position for 5-6 rotations, holding each position for 5-10 sec and pushing into the stretch a little further each time.

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