CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Roughly 20-m per movement:

Straight Arm and Leg Bear Crawl

Lateral Sumo Squats https://youtu.be/4CCTm88wQkg

Zombie Inchworms https://youtu.be/v1KWhLJWxcA

Tall Duck Walks https://youtu.be/7FznovMgLZ8

Walking Lunges with Body Rotations (twist at the waist) + Samson Stretch https://youtu.be/tGgwZNcP86A (arms stretched overhead)

Low Side Shuffles there and back

Frog Jumps down the gym

10 reps Hip Flow #1 https://youtu.be/L-E6k49NT6E

10 Single-leg Hip Extensions in Supine Plank(each side) https://youtu.be/gS8RUURAUDc

10 Pulsing Lunges(each side) https://youtu.be/JXMHa5uhzRQ

1-2 rounds

Workout Prep

Warm-up (No Measure)

Hollow Rock Hold (quick scale: bend knees as needed)

Rock in Hollow Rock Hold

Keep arms/shoulders up and move legs up and down, maintaining a good position

Switch to keeping legs up and moving arms/shoulders up and down

Perform full V-up movement

10 Static Step-ups on each side https://youtu.be/UqZ3mntpthE

20 MB Toe-taps https://youtu.be/ZlyppaOVyhQ

10 Box Jumps – jump up, step down

8 Box Jumps – use workout height

Metcon (Time)

Every 2 min., perform:

8 Box Jumps (32/24 in.)

9 V-ups with MB (20/14 lb.) https://youtu.be/qNDA-w1NBpE

10 Jumping Lunges with MB

5 rounds
Partially Unloaded

12 Object Jumps

12 V-Ups

12 Jumping Lunges

5 Rounds

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