CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
45 sec.-15 sec. Rest/ 30 sec.-15 sec. Rest/ 15 sec.-15 sec. rest
Kick-backs
(https://youtu.be/EbllxEAyQ6M)
Plank get up get downs
(https://youtu.be/hQC7NLnV–0)
Tabata
20 sec. Handstand Hold
10 sec. Rest
6 Rounds
Workout Prep
Warm-up (No Measure)
Fully and Partially Loaded
While one partner performs 10 DB rows each side, partner 2 holds the DB (light) in a single arm overhead position (like the waiters walk). They switch arms, when their partner switches side on the rows.
Switch
While one partner performs 100-m Oh Carry – 50-m each arm, partner 2 performs 10 air squats
* Coach the air squat group through their squats
Switch
While one partner performs 100-m oh carry – 50-m each arm, partner 2 performs 10 DB rows each side with their workout weight.
Switch
Unloaded
100-m Run
30 sec. Plank hold
10 Air squats
100-m Run
10 Plank shoulder taps
10 Air squats
10 Plank ankle taps
Metcon (AMRAP – Rounds and Reps)
FULLY LOADED
100-m SA Db Overhead carry – right (45/25lbs)
12 DB row in plank – right arm
24 Air Squats
12 DB row in plank – left arm
100-m SA Db Overhead carry – left arm
AMRAP 12 min.
Metcon (AMRAP – Rounds and Reps)
PARTIALLY LOADED
100-m SA Db Overhead carry – right
12 DB row in plank – right arm
24 Air Squats
12 DB row in plank – left arm
100-m SA Db Overhead carry – left arm
AMRAP 12 min.
Metcon (AMRAP – Rounds and Reps)
UNLOADED
10 x 20-m Shuttle Runs
20 Plank Shoulder Taps (https://youtu.be/a3zH2d2Hb7o)
24 Air Squats
20 Plank Ankle Taps
AMRAP 12 min.
Cooldown
Warm-up (No Measure)
10 Alt. Under the body thoracic stretch
(https://youtu.be/DFFnlbPB0tM)
10 Dynamic Flexi swimmer stretch
(https://youtu.be/eGYMsPWnWBo)
10 Down dog to cobra
(https://youtu.be/RKuuNkajc40)