CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Alt. EMOM 12 min.:
Min. 1: 40 sec. Row, Bike, Ski, or Run (any monostructural movement)
Min. 2: 15-20 Alt. V-ups
Min. 3: 15 KB Swings
Long Lunge Sequence (https://youtu.be/HDu-juSbO0c) (30 sec. in each pose)
1-arm Ring Rows (https://youtu.be/vPK5nRwNdn4) (12-15 reps each arm)
Workout Prep
Warm-up (No Measure)
Prep with:
6 Front-rack Lunges
2-3 sets
* Increase weight each set.
* Rest as needed.
12 Days of Mobility – Day 9
1 round Short Ninja Flow (https://youtu.be/qy3h0tPgCKA)
2×5 Wall Slides (https://youtu.be/TVVW8SIA-XI)
3 min. Back Bridge (https://youtu.be/08El9A8rRLw), accumulated
4 Shoulder Shrugs in Handstand Hold (https://youtu.be/BNCkoAwqLlw)
5 reps Spicy Hip Stretch (https://youtu.be/X4i_RB0ALOk), each side
6 Plane Crash Victims (https://youtu.be/5Djx2-hBnHU), 3 each side (dynamic)
7 Downward Dogs to Cobra (https://youtu.be/RKuuNkajc40) and back
8 Lying ITWXY (https://youtu.be/ZSPMD6Wpkio).
9 Sit-ups to Pike + 9 Sit-ups to Straddle (https://youtu.be/e3jkJND3sCI)
Metcon (Time)
10 Inverted Ring Rows
10 Front-rack Lunges (115/75 lb.)
5 rounds
Partially Loaded
10 DB Renegade Rows (50/35 lb.)
10 DB Front-rack Lunges
5 rounds