CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Lower Body Warm-up

Spend 1 min. per movement. Allow athletes to move through at a comfortable pace.

Wall Calf Stretch (https://youtu.be/7I3veKLIrnk) (30 sec. per side)

Inchworm to Zombie Pull (https://youtu.be/v1KWhLJWxcA)

Hands from floor to Jumping Jack touch the ground (https://youtu.be/8IwerdnFJ0g)

DB Stiff Leg Deadlifts (https://youtu.be/kIkXwgxPhjY) (use a light DB or bodyweight)

Jefferson Curls (https://youtu.be/C-N_8sMYP2A) (use a light DB or bodyweight)

Flight Simulator

Unbroken Double-unders or Single-unders

10-20-30-40-50-40-30-20-10

Triple-under option (only for your Double-under ninjas)

5-10-15-20-25-20-15-10-5

Workout Prep

Warm-up (No Measure)

Review the DB Snatch

Deadlift—Deadlift Shrug—High Pull—Hang Snatch—DB Snatch

8/6-cal. Bike

8 DB Snatches

8 Lateral DB Jump-overs

3 sets – Rest 1 min. between sets

Metcon (AMRAP – Rounds and Reps)

12/8-cal. Bike

12 Alt. DB Power Snatches (40/25 lb.)

12 Lateral DB Jump-overs

AMRAP 10 min.

* Sub Step-ups for Bike
Partially Loaded

30 Step-ups (no load)

12 Alt. DB Power Snatches (40/25 lb.)

12 Lateral DB Jump-overs

AMRAP 10 min.

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