CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

OTB Whole Body Complex (https://youtu.be/8CsyvZUyEdg)

10 Alt. Supine Plank Leg Raises

10 Sit-up to Pike

10 Sit-up to Straddle

5 Inchworm into Down Dog into Cobra

2 rounds

1 min. Continuous ‘Pole’ Squat

(https://youtu.be/mbiSzEFOaFk)

1 min. Each side Couch or Wall/Hip Flexor Stretch

(https://youtu.be/-XDaflfYM6k)

1 min. Quad Rocks

(https://youtu.be/n-XxfqjDYsw)

1 min. Bootstrap Stretch

(https://youtu.be/yhAUCGZnv3s)– for quality

2 rounds

Workout Prep

Warm-up (No Measure)

Single dumbbell:

5 front squats + 5 push press + 5 thrusters

100-m farmers carry

5 dumbbell slams

100-m farmers carry

Both dumbbells perform;

20 sec. thruster (count their reps)

40 sec. rest

20 sec. dumbbell slams

40 sec. rest

100-m farmers carry
Unloaded

5 Air squats + 5 push-ups + 5 squat to jumping jack

2 rounds

20 sec. Squat hold

40 sec. Rest

20 sec. Jump-overs

40 sec. Rest

20 sec. Plank hold

40 sec. Rest

6 Burpees

Metcon (AMRAP – Reps)

db Alt. SA Thruster

db Farmers Walk/March+Hold

db Slam

db Burpee

* (50/35 lb.)
FULLY LOADED

db Alt. SA Thruster

db Farmers Walk/March+Hold

dbSlam (https://youtu.be/TD533_RgwQU)

db Burpee

* (50/35 lb.)

UNLOADED

Squat Hold

Object Jump-overs

Plank Hold

Burpee

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