CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

30 sec. Jump Rope

30 sec. Paddling Drill

3-4 rounds

8 Weighted Hip Extensions )

30-sec. Max Weighted Plank Hold

Rest 2 min.

5 rounds

Workout Prep

Warm-up (No Measure)

10 Push-ups

20 Double-unders

20 Mountain Climbers
Unloaded

10-1

Step-ups

1-10

Split leg good-mornings (https://youtu.be/dpIBVWC863E)

5-1

Burpees

1-5

Deadlift jumps

5-1

Stationary lateral step-ups

1-5

2-fer-1 burpee

Metcon (AMRAP – Rounds and Reps)

25 Push-ups

25 Double-unders

1-min. Plank Hold

25 Double-unders

25 Mountain Climbers

AMRAP 20 min.
PARTIALLY LOADED

10 Alt. DB Power Snatch

20 Db SDHP (10 each side)

7 DB Burpee

AMRAP 20 min.

UNLOADED

10 Lateral Stationary step-ups

(https://youtu.be/UqZ3mntpthE)

20 Deadlift jumps

7 2-fer-1 burpee

AMRAP 20 min.

Share