CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

5+ reps each of:

Inchworms (https://youtu.be/-E8dSKzHAAs)

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)

Then, get bouncy with:

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.

* Repeat again with the following 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

* Add more rounds if you like…

5 Sit-up to Pike (https://youtu.be/e3jkJND3sCI)

10 Quad Pose to Hip Lift (https://youtu.be/NDi1_YvWSPM)

10 Split stance rock to tall split kneel (https://youtu.be/zXz1tKuoH9s) – each side

5 Sit-up to Pancake

2 Rounds

Workout Prep

Warm-up (No Measure)

10 Front squats + 5 wall ball

10 Step-ups + 5 step-ups and over

5 Front squats + 10 wall ball

5 Box jumps + 5 box jump-overs
Partially Loaded

10 Db front squats + 5 Db thruster

10 Step-ups and overs

5 Db front squats + 10 Db thruster

10 Object jump-overs

Unloaded

5 Strict sit-ups + 10 sit-ups

10 Step-ups and overs

10 Russian twists

10 Object jump-overs

Metcon (Time)

15 Box Jump-overs (24/20 in.)

25 Wall Ball (20/14 lb.)

4 Rounds
PARTIALLY LOADED

15 Object Jump-overs

20 DB Thruster (one DB) (40/25 lb.)

4 Rounds

UNLOADED

15 Object Jump-overs

25 Russian Twists (https://youtu.be/A9bhVErtimw)

4 Rounds

Cooldown

Warm-up (No Measure)

Perform 5+ reps of Hip Flow #2 (https://youtu.be/JxGZbylezcA) – slow pace and hold poses.

Share