CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm with Tabata

Tabata is 8 rounds of 20 sec. of a movement, then 10 sec. of rest.

1. Butt-kickers

2. Sit-ups

3. High Knees

4. Tuck Crunches

5. Jumping Jack to the Ground

6. Lunges

7. Alt. V-ups

8. Jumping Lunges

Break into 4 stations and rotate every 2-3 min.:

1. Ball under Glute/Hip Flexors

2. Quad Stretch + Hip Lift

3. Under-the-body Thoracic Stretch

4. Kneeling Superman

Workout Prep

Warm-up (No Measure)

Review Slam Ball or DB Slam.

200-m Run

10 Slam Balls

10 MB V-ups

10 Bear-hug Lunges

200-m Run

100 Straight-arm Banded Pull-downs

100 Banded Pull-aparts

100 Banded Face Pulls

RX: Metcon (Time)

400-m Run

30 Slam Balls (25/15 lb.)

400-m Run

30 MB V-ups (20/14 lb.)

400-m Run

60 MB (Bear-hug) Walking Lunges

FIT: Metcon (Time)

400-m Run

30 Slam Balls

400-m Run

30 V-ups

400-m Run

60 MB (Bear-hug) Walking Lunges
Partially Loaded

400-m Run

30 DB Slams

400-m Run

30 Sit-ups

400-m Run

60 Single DB (Bear-hug) Walking Lunges

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