CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic Mobility to Get Warm
10 Up-and-over the fence
10 Alt. Warrior Pose
10 Sit-up to Straddle
10 Sit-up to Pike
1-2 rounds
Workout Prep
Warm-up (No Measure)
10 KB/DB Deadlifts
8 KB/DB Russian Swings
6 KB/DB SDHPs
4 KB/DB Goblet Squats
2 Burpees
100-m Carry
2 rounds
RX: Metcon (AMRAP – Rounds and Reps)
30 Burpees
30 KB Russian Swings (24/16 kg)
30 KB Goblet Squats
300-m Bottom-up KB Carry
20 Burpees
20 KB Russian Swings
20 KB Goblet Squats
200-m Bottom-up KB Carry
10 Burpees
10 KB Russian Swings
10 KB Goblet Squats
100-m Bottom-up KB Carry
AMRAP 30 min.
FIT: Metcon (AMRAP – Rounds and Reps)
30 Burpees
30 KB Russian Swings
30 KB Goblet Squats
300-m Bottom Up KB Carry
20 Burpees
20 KB Russian Swings
20 KB Goblet Squats
200-m Bottom-up KB Carry
10 Burpees
10 KB Russian Swings
10 KB Goblet Squats
100-m Bottom-up KB Carry
AMRAP 30 min.
Partially Loaded
30 Burpees
30 DB Russian Swings
30 DB Goblet Squats
300-m Bottom-up DB Carry
20 Burpees
20 DB Russian Swings
20 DB Goblet Squats
200-m Bottom-up DB Carry
10 Burpees
10 DB Russian Swings
10 DB Goblet Squats
100-m Bottom-up DB Carry
AMRAP 30 min.
DB: 50/35 lb.
Cooldown
Warm-up (No Measure)
1 min. Wall-facing Stretch
1 min. Sit-up to Straddle – hold the top position
1 min. Sit-up to Pike – hold the top position