CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Start with 10 reps short ninja flow (https://youtu.be/qy3h0tPgCKA)

6 reps long lunge sequence (https://youtu.be/HDu-juSbO0c)

6 alt. Warrior stretch (https://youtu.be/z3OUIzprKfE)

6 Wall squats (https://youtu.be/jkD3WonJzxo)

2-3 Rounds

Lying internal/external shoulder rotations (https://youtu.be/OhNk0_vrnAw) – 30 sec. Each side.

1 min. Split stance T-spine rotation (https://youtu.be/0cb_LSemv0c)

2-3 Rounds

Workout Prep

Warm-up (No Measure)

With their medball/db perform:

10 Front Squats (air squats)

10 Thrusters (burpees)

10 Front squats + 1 wall ball (10 air squats + burpee)

9 Front squats + 2 wall ball

8 Front squats + 3 wall ball and so on……..

Metcon (Time)

Karen

150 Wall balls
PARTIALLY LOADED

150 Single DB Thruster

UNLOADED

100 Air Squat to Burpee

Cooldown

Warm-up (No Measure)

Lie with legs up a wall for 2-3 minutes. Arms extended overhead.

1 min. Restorative down dog to cobra (https://youtu.be/RKuuNkajc40)

1 min. Quad stretch with hip lifts (https://youtu.be/NDi1_YvWSPM)

1 min. Alt. Under the body thoracic stretch (https://youtu.be/DFFnlbPB0tM)

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