CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Star Jump or Jumping Jack Game and Lateral Step-ups
Use a light Kb:
1 min. Kb Groin Stretch
10 Kb Sit-up (each side)
10 Kb Pass Throughs
10 Kb Bridge Up (each side)
2 rounds
Workout Prep
Warm-up (No Measure)
Review Kb Swing and GHD Sit-up
10 GHD Sit-ups or GHD Ab-mat Sit-ups
10 Kb Swings
10 Lateral Step-ups
RX: Metcon (Time)
40-30-20-10
GHD Sit-up
KB Swing (24/16 kg.)
Stationary Lateral Step-ups (24/20 “)
FIT: Metcon (Time)
40-30-20-10
Abmat GHD Sit-up
Russian KB Swing
Stationary Lateral Step-ups
Partially Loaded
40-30-20-10
Sit-up
DB Swing (50/35 lb.)
Stationary Lateral Step-ups