CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

25 Split-forward Jumping Jacks

20 Squats to Jumping Jacks

15 Mountain Climbers (each side; 30 total)

10 Strict Sit-ups

5 Cartwheels

10 Quad Rockers

10 Hip Clocks

10 Banded Pull-throughs

2-3 rounds each

Workout Prep

Warm-up (No Measure)

Project Accessory Work Session #12 – Midline

6 Strict AbMat Sit-ups

12 Alt. Plank DB Taps

12 Alt. Windmills – no load

1 round

Hanging Complex

4 Alt. Strict Toes-to-bars (1 outside/on left hand, 1 outside/on right hand)

4 Straight Leg Lifts (L-sit position)

4 Knee Raises

3-5 sets

8 Alt. Wipers

8 Straight Leg Lifts

8 Bent-knee Lifts

10 Split Squats each leg

8 Split Squats each leg

6 Split Squats each leg

2 x 4 Split Squats each leg

Optional Finisher – More Midline!

100 Parallette Heel Taps

Every time you break, perform 10 Sit-ups.

Split Squats (5-5-3-3-1-1 )

Partially Loaded

DB Split Squats

10-10-10-10-10

* Each side

* Use heaviest load possible

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