CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
In partners with a light KB (perform as an individual if needed; use 1-min. intervals for each movement):
While P1 Rows 10 cal. (steady), P2 performs 1 KB Air Squat every time P1 ticks over a calorie.
Switch
While P1 Rows 15 cal. (a little faster), P2 performs 1 KB Bent-over Row (alt.) every time P1 ticks over a calorie.
Switch
While P1 Rows 20 cal. (fast), P2 performs 1 KB Swing from the top down—the top position is their holding position while they wait for P1 to give them the signal to go again.
Workout Prep
Warm-up (No Measure)
Perform 5k Row
12 Days of Mobility – Day 11
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)
10 Standing Shoulder Internal/External Rotations. (https://youtu.be/R2hskt1c2tI)
11 Cat and Camel Twerks
Endurance (Time)
Row 5k TT
or
1 Mile TT
* 12 Days of Mobillity
Partially Loaded
Run 3k
or
1 Mile TT