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

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