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.