CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

With a light KB, perform:

10 KB Bridge-ups https://youtu.be/r5IMoGrlq0E

10 Jumping Pull-ups

10 KB Sit-ups https://youtu.be/v4S4CuMBnV4

10 Ring Rows + Jumping Ring Dips

10 KB Windmills https://youtu.be/6Q9oypJ4GmE

5 Strict Pull-ups (or Negative Lowers)

10 KB Trunk Twists https://youtu.be/QVUK-cyKWfY

5 Transitional Muscle-ups

Workout Prep

Warm-up (No Measure)

Jog 200 m as a group.

Then, perform Running drills for 20-30 m, then finish off with a 100-m Run.

Big High Knees + Run

Fast High Knees + Run

Butt Kickers + Run

Low Side Shuffles + Run

If there is time left, perform banded resistance Running drills in partners:

One person holds the band while it is around their partner’s waist (don’t go in the band with them!). Use a thick band for these.

Resist heavily for 50 m, then let them out a little so they can run faster for 50 m.

Switch partners

Perform 3-4 efforts each

10 unbroken Pull-ups OR workout modification

3-5 unbroken Muscle-ups OR workout modification

Metcon (Time)

25 Pull-ups

10 Muscle-ups

1.5-mile Run

10 Muscle-ups

25 Pull-ups
Partially Unloaded

20 Alt. DB Hang Power Snatch

15 Burpee Jump to target

1.5-mile run

15 Burpee Jump to target

20 Alt. DB Hang Power Snatch

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