CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Partner MB Drills to Warm Up

Perform about 1 min. of the following drills with a partner, switching every 7-10 reps:

MB 400-m Run (together)

MB Toe Taps (touching 1 foot/toe to the MB = 1 rep)

MB Cleans

MB Plank Rolls (both partners in a Plank and they roll the MB back and forth for the whole minute)

MB Lunge + Torso Twist

MB Ground-to-overheads

MB Sit-up + Russian Twist + Toss to Partner (1 rep each at a time)

Partner Over-the-shoulder Stretch – 1+ min. each person

Partner-assisted Frog Stretch

Workout Prep

Warm-up (No Measure)

Review the Ring Push-up

10 Air Squats each + 10 Goblet Squats each

MB 200-m Run (together)

20 MB Toe Taps (touching 1 foot/toe to the MB = 1 rep)

20 MB Cleans

20 MB Plank Rolls

20 MB Lunge + Torso Twist

20 MB Ground-to-overheads

20 MB Sit-up + Russian Twist + Toss to Partner (1 rep each at a time)

RX: Metcon (Time)

In Partners:

100 Ring Push-ups

100 Goblet Squats (24/16 kg)

* Break up however you like; both teammates can work on separate movements at once.

FIT: Metcon (Time)

In Partners:

100 Push-ups

100 Goblet Squats

* Break up however you like; both teammates can work on separate movements at once.
Partially Loaded

50 Push-ups

50 Goblet Squats

* Break up however you like

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