CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Bear Crawl

Lizard – stay low to ground and use same arm/leg to move forward

Duck walk

Crab Walk

Ape Walk

Frog Jumps

1-2 rounds

10 Lying down prone letters drill

10 Alt. Dynamic plane crash victim

10 Wall Slides

1-2 Rounds

Workout Prep

Warm-up (No Measure)

Partially Loaded

10 Db SDHP – Left

10 Single Db deadlift

10 Object dips – easy version

10 Suitcase deadlifts – each side

10 Object dips – workout version

10 Db SDHP – right
Fully Loaded

250 m Row effort – 80%

10 Single Db deadlift

10 Jumping ring dips

10 Suitcase deadlifts – each side

5-10 Ring dips – use scale/mod here

250 m Row effort – max

Unloaded

10 Air squats

5 Long Push-ups – scale as needed

10 Object dips – easy version

5 Inchworms

10 Object dips – workout version

10 Squat to jumping jack

Metcon (Time)

20 SA DB SDHP (10 each arm)

20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm)

10 Object Dips

Rest 1 min

3 Rounds
Fully Loaded

500 m Row

20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm)

10 Ring Dips

Rest 1 min

3 Rounds

Unloaded

20 Squat to Jumping Jack

10 Inchworms

10 Object Dips

Rest 1 min

3 Rounds

Cooldown

Warm-up (No Measure)

1-2 min. Alt. Plane crash victim stretch – this time hold positions for 3-5 sec. Each side.

1 min. Each side Tricep Stretch with Rope (or use pole as support from the front)

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