CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

While P1 performs 60 Single-unders, P2 holds the bottom of a Squat (loose)

Switch

While P1 performs 30 x 1 Single-under + 1 Double-under (or attempts), P2 performs Bootstrap Squats https://youtu.be/yhAUCGZnv3s

Switch

While P1 performs 30 Double-unders, P2 performs Air Squats

Switch

Set up 3 stations and spend 90 sec. – 2 min. at each:

1. Pigeon Stretch + Lacrosse Ball (1 min. each side) https://youtu.be/rCPetaYmReg

2. Wall Slides https://youtu.be/TVVW8SIA-XI (1 min.) + Wall Stretch https://youtu.be/oKuFQgv8t6o (1 min.)

3. Split Stance Rock to Tall Split Kneel(30 sec. each side) https://youtu.be/zXz1tKuoH9s

Workout Prep

Warm-up (No Measure)

With a PVC, perform a few reps each of:

Shoulder Rolls

Around-the-Worlds

Sots Presses https://youtu.be/U0QSqA165s0

OH Squats

Reverse-grip OH Squats – knuckles forward

5 OH Squats

10 Barbell Jump-overs

5 OH Squats

5 Burpee Over-the-bar Jumps

Metcon (AMRAP – Rounds and Reps)

100 Double-unders

Then:

8 OH Squats (115/75 lb.)

8 Burpee-over-the-bar Jumps

AMRAP 12 min.
Partially Loaded

100 Double-unders

Then:

8 SA. DB OH squat

8 Burpee over the DB jumps

AMRAP 12 min.

Cooldown

Warm-up (No Measure)

30 sec. Quad Rocks https://youtu.be/n-XxfqjDYsw

30 sec. Quad Pose to Hip Lift https://youtu.be/NDi1_YvWSPM

30 sec. Side Pole Stretch (each side) https://youtu.be/horgCN06SCE

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