CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Rowing Warm-up (Row Variations Arms Only Legs Only)

Row 200 m, arms only

Row 200 m, arms and hips only

Row 200 m, regular (include knee flexion)

Spend 1 min. performing shoulder sequence

Row 200 m, arms only (supinated)

Row 200 m, arms and hips only (supinated) Row 200 m, regular (supinated)

Spend 1 min. in a Plank Hold

Row 100 m with perfect technique, talk about stroke rate – Rest

Row 200 m with fast stroke rate, but same perfect technique – Rest

Row 200 m with slower stroke rate, same time as above – Rest

Workout Prep

Warm-up (No Measure)

Review Ring Dip

Static Hold at top for 10 sec. + Static Hold at Bottom for 10. sec.

2 sets

10 Jumping Ring Dips + 5 Negatives

2 sets

5 Strict Dips + 5 Kipping

2 sets

100m Row

8 Renegade Rows

5 Ring Dips

3 sets

12 DB Floor Press

24 Weighted Russian Twists

3-5 sets

RX: Metcon (Time)

500 m Row

20 Alt. Renegade Rows (50/35 lb.)

20 Ring Dips

FIT: Metcon (Time)

500 m Row

20 Alt. Renegade Rows

20 Assisted Dips
Partially Loaded

400 m Run

20 Alt. Renegade Rows (50/35 lb.)

20 Assisted Dips

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