CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Run 200 m.

– Long Lunge with body twist

– Slow, big jumping, high knees (skipping)

– Fast high knees

– butt kickers

– walking pigeon stretch. Step, grab ankle and pull towards the body. Switch legs.

– walking on tiptoes

– walking on heels

– karaoke

10 Single leg stationary lateral step-ups

(https://youtu.be/UqZ3mntpthE) – each side

10 Side plank leg raises – each side

3 rounds

Workout Prep

Warm-up (No Measure)

With a med ball/dumbbell/object perform:

5 front squats

5 x 1 front squat + 1 wall ball/cluster

10 Step-ups/lunges

5 Box jumps/object jumps

1-2 rounds – time permitting

Metcon (AMRAP – Rounds and Reps)

400 m run

30 Box Jumps (24/20 in.)

30 Wall Ball (20/14 lb.)

AMRAP 35 min.
PARTIALLY LOADED

400 m run

30 Object Jumps

20 DB Clusters

AMRAP 35 min.

UNLOADED

400 m run

30 Object Jumps

50 Air Squats

AMRAP 35 min.

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