CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
10 Alt. Supine Plank Leg Raises
10 Sit-up to Pike
10 Sit-up to Straddle
5 Inchworm into Down Dog into Cobra
2 rounds
Workout Prep
Warm-up (No Measure)
Run 200 m
4 Db front squats + 4 Db push press
6 Strict handstand push-up lowers
12 Db alt. Hang Power Snatch
6 Strict HSPU – or use workout modification here.
4 Man-makers
Run 200 m – faster than before
Fully Loaded
Run 200 m
8 Kipping swings on rings + 4 ring pull-ups – Or 8 muscle-up transitions on low rings
6 Strict handstand push-up lowers
8 Hang power snatch – empty barbell
8 Hang power snatch – workout weight
6 Strict HSPU – or use workout modification here.
2 Strict muscle-ups or attempts + 2 muscle-ups
Run 200 m – faster than before.
Unloaded
Run 200 m
8 Speed skaters
6 Strict handstand push-up lowers
8 Rotational planks
6 Strict HSPU – or use workout modification here.
Run 200 m – faster than before.
Metcon (Time)
4 Db Man-makers (50/35 lb.)
8 Strict Handstand Pushups
16 DB Hang Power Snatch
Run 800 m
Every 10 min. perform
3 Rounds
Fully Loaded
4 Muscle-ups
8 Strict Handstand Pushups
12 Hang Power Snatch (95/65 lb.)
Run 800 m
Every 10 min. perform
3 Rounds
Unloaded
8 Rotational Planks
8 Strict Handstand Pushups
16 Speed Skaters
Run 800 m
Every 10 min. perform
3 Rounds