CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Mobility Warm-up (can be performed on the spot,too)

Instruct everyone to Run around in a circle. On your command, have them rotate through movements such as:

1. Running backward

2. Sideways Steps (to the L and R)

3. High Knees

4. Low Side Shuffling (to the L and R)

5. Arm Swings while Running forward

* Every 30 sec. or so, have them stop and perform the following movements (one at a time, then get back to moving in the circle again):

1. 10 Downward Dog Leg Raises (come back to Downward Dog position each time, 5 each side)

https://www.powermonkeyfitness.com/videos/wu-stretching/downward-dog-single-leg-raises (https://www.powermonkeyfitness.com/videos/wu-stretching/downward-dog-single-leg-raises)

2. 1 Inchworm + 5 Push-ups, 1 Inchworm + 4 Push-ups, etc., until they reach 1 Push-up

3. 5 Downward Dog into Cobra Stretch (stay low)

4. 10 Hip/Leg Raises in Supine Plank (5 each side)

5. 10 Alternating Groiners (sit in each position for 5 sec.; move the ankles/hips/knees around each time)

More Prep!

12-9-6

Goblet Squats (light KB)

Russian KB Swings

Workout Prep

Warm-up (No Measure)

10 reps each leg with an empty Bar or PVC (depending on class level)

Review spotting here (no dumping)

Prep for working sets:

3 x 4 reps

* Add load each set.

2 x 2 reps

* Add load each set. The last set should be close to their working weight.

50 SA DB Thrusters (each side) (40/25 lb.)

Every time you break, perform 25 Double-unders

Weighted Step-ups (2-2-2-2-2-2 )

Partially Loaded

Object Step-ups

4-4-4-4-4-4

* Use heaviest set of Dumbbells

you have

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