CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

10 Arm Swings in each direction

10 Arm Circles in each position

1 min. Pole Stretch (each side)

5 Sit-ups to Pike (reach for R leg)

5 Sit-ups to Pike (reach for L leg)

5 Sit-ups to Straddle (reach for the middle)

10 Plane Crash Victims

Workout Prep

Warm-up (No Measure)

With a PVC or empty barbell, review the Thruster as:

Front Squat—Press—Push Press—Thruster

5-5-3-3-3

Thrusters

Weightlifting

Thrusters (3-3-3-3-3)

Cooldown

Warm-up (No Measure)

5 x 25 Wall-Ball efforts.

There should be roughly 1 min. to 90 sec. of rest each between efforts.

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