CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Play Jumping jack game to get warm

Push-up Program Day 5:

Shoulder Stability

10 Plank Shoulder Tap + Push-up

Every 90 seconds for 9 min (6 sets)

1 Plank Shoulder Tap each hand + 1 Push-up = 1 rep.

Goal is to finish work in 30-45 seconds

Workout Prep

Warm-up (No Measure)

Fully and Partially Loaded

Barbell/DB movements as:

10 Stationary step-ups – no load

10 Reverse Lunges – empty barbell/Db

10 Step-ups – empty barbell/Db

100 m Carry – empty barbell/Db

6 Step-ups

100 m Carry – on back

100 m Carry – Overhead
Unloaded

20 Mountain climbers

10 Stationary step-ups

10 Walking lunges

10 Step-ups

20 Mountain climbers

Metcon (Time)

20 DB Step-ups (one Db on back) (50/35 lb.)

200 m DB Carry (one anyhow)

20 Walking lunges

200 m Oh DB Carry

30 Air Squat

2 Rounds
Fully Loaded

10 Barbell step-ups (75/55 lb.)

100 m Barbell carry

20 Walking lunges

100 m Oh Barbell carry

30 Air Squat

2 Rounds

Unloaded

20 Object Step-ups

40 Mountain Climbers

20 Walking lunges

40 Mountain Climbers

30 Air Squat

2 Rounds

Cooldown

Warm-up (No Measure)

1-2 min. Hold Quad Stretch + Hip Lift (go back and forth)

1-2 min. Frog Pose + Quad rockers (go back and forth)

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