CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Run to the end of your street and back (200-400 m), or spend 2-4 min. Jumping Rope to get warm. Then, perform:

10 Air Squats

5 Six-point Burpees (pause at each position for 1 sec.)

3 rounds

(5 min.) Dynamic Hip Mobilizing

10 Alternating Pigeon Poses (https://youtu.be/coEIZWJYBkM) (switch legs after holding a few sec. on each side)

10 Hip Capsule + Dog Pee (https://youtu.be/IRdCckQVFrs) (perform 10 circles/pee one side, then switch)

Workout Prep

Warm-up (No Measure)

10 Speed-skaters

10 Jumping Air Squats

10 Push-ups

10 Sit-ups

5 Speed-skaters

5 Jumping Air Squats

5 Push-ups

5 V-ups

Metcon (AMRAP – Rounds and Reps)

20 Speed-skaters (https://youtu.be/wUMVrwt3OuU)

15 Jumping Air Squats

10 Push-ups

5 V-ups (https://youtu.be/72o682sPDDU)

AMRAP 14 min.

Cooldown

Warm-up (No Measure)

Cool down in the ocean or take a walk in the cold!

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