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

Share