CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

A 400-m Indian Run with 1 or 2 light Med Balls (dependent on group size).

Then, drop the Balls and have them Run 400 m together as a group.

Draw a chalk tic-tac-toe grid on the floor. Arrange your athletes in a single-file line about 20 ft. from the grid. Each line has 3 Balls in their possession, each team with a different colored ball. Upon “go,” the first person in each line runs the Ball into a tic-tac-toe square. That person runs back and tags in the next person to run with the second Ball. Teams keep running back and forth until they achieve 3 Balls in a row. Once all 3 balls are placed on the grid, the next player runs from the starting point, moves a Ball from its current placement, and then runs back, until the winning team has achieved a straight line. Penalties for the losing team are optional.

2 min. of Shoulder Complex #1:

Arm Circles

Flexion Overhead

Rotations

Wall Slides

Workout Prep

Warm-up (No Measure)

Work up to a heavy 100-m Farmers Carry

Aim to perform 3-5 sets. Must be done unbroken.

DB Push-ups + DB Deadlifts + DB Push Presses

3 Devil’s Presses

RX: Grip City (AMRAP – Rounds and Reps)

100-m Unbroken Farmers Carry

5 Devil’s Presses (45/25 lb.)

AMRAP 10 min.

* Compare with Feb. 2020

FIT: Grip City (AMRAP – Rounds and Reps)

100-m Unbroken Farmers Carry

5 Devil’s Presses

AMRAP 10 min.

* Compare with Feb. 2020

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