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