CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Min. 1: 10 Air Squats + 20 Shoulder Plank Taps

Min. 2: 15 MB Front Squats + 5 Push-ups

Min. 3: 10 MB Thrusters

Min. 4: 5 Burpees + MB Clusters (1 Burpee + 1 Cluster)

(5 min.) Quick Shoulder Prep

10 reps each of PVC Complex

30-sec. Iron Cross Hold (light plate, each side, one side at a time)

10 reps Cuban Presses

30-sec. Iron Cross (double arm)

Workout Prep

Warm-up (No Measure)

With a light set of DBs:

5 Front Squats

5 Presses + 5 Push Presses

5 Thrusters

Then, repeat with 1 DB weight heavier.

10 Hanging Shoulder Shrugs or Shoulder Around-the-worlds

8 Kipping Swings

6 Kipping Pull-ups

4 Chest-to-bar Pull-ups

As fast as possible:

10 Thrusters

8 Chest-to-bar Pull-ups.

Metcon (Time)

21-15-9

DB Thrusters (50/35 lb.)

Chest-to-bar Pull-ups

Cooldown

Warm-up (No Measure)

Partner Over-the-shoulder Stretch

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