CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

I-go-you-go:

20 Mountain Climbers, each

20 Jumping Jacks, each

10 Lying MB Chest Throws , each (P1 throws down to P2)

10 Lying Leg Throws , each

10 Lying MB Kicks , each

2 rounds

Workout Prep

Warm-up (No Measure)

Pull-up Complex:

5 Hanging Shoulder Shrugs

4 Shoulder Round-the-worlds

3 Leg Round-the-worlds

2 Strict Pull-ups

3 sets

Scale 1

6 Hanging Shoulder Shrugs

6 Hanging Knee Raises

6 Jump to Negative Pull-up Lowers

3 sets

Ring Version

8 Ring Rows + Scapula Retraction at bottom position

8 Challenging Ring Rows

3 sets

Metcon (AMRAP – Rounds and Reps)

5 Front Squats

5 Push Jerks (115/75 lb.)

3 rounds

7 Strict Pull-ups

AMRAP 15 min.

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