CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Play “Roxanne” vs. “Red Light”

* Play the song “Roxanne”

Half the class does 1 Burpee every time the song says “Roxanne.”

Half the class does 1 burpee every time the song says “red light.”

* Play the full song or until you think everyone is warm enough!

Running drills to prep:

Samson Lunges

Butt Kickers

Toe Walking/Heel Walking

Karaoke Drills

Workout Prep

Warm-up (No Measure)

Jog 50 m—Run 50 m moderate—Walk back

2 rounds

Run 100 m moderate—Run 100 m hard—Walk back

2 rounds

Run 200 m Hard-Sprint—Walk back

1 round

* Rest is the Walking back.

Dumbbell Movement Prep

With a Box (without DBs), perform 10 Step-ups, then add the DBs and perform another 8-10.

RX: Metcon (Time)

Run 400 m

25 Burpees

Run 400 m

50 DB Step-ups (45/25 lb.)

Run 400 m

25 Burpees

Run 400 m

FIT: Metcon (Time)

Run 200 m

15 Burpees

Run 400 m

30 DB Step-ups

Run 400 m

15 Burpees

Run 200 m

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