CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
4 Step-over/crawl under
8 Air squats
4 Burpee, hop over
8 Split stance rock to tall split stance kneel
4 Over-unders – scale to step-over if needed.
Dem Triceps!
Diamond Push-ups
10 x 33% of Max Reps
(Place hands in a triangle position — TRICEPS!
Fingers should be touching, but scale by moving hands outwards.)
Rest 30. sec between sets.
Workout Prep
Warm-up (No Measure)
Review wall ball/db cluster with a few reps (5-10).
Review the 3 point squat with a few total reps
Then, perform: 3 x Broad Jump for distance
Metcon (Time)
21-18-15-9-6
One DB Cluster (50/35 lb.)
Broad Jump
Deficit Push-up
Fully Loaded
21-18-15-9-6
Wall Ball (20/14 lb.)
Broad Jump
Ring Push-up
Unloaded
21-18-15-9-6
3 point squat
Broad Jump
Deficit Push-up
* 3 point squat 1 rep =
1 right lateral squat
1 air squat
1 left lateral squat
Cooldown
Warm-up (No Measure)
Lie with feet up the wall for 3+ min. Add a shoulder/arm extension with weight in the hands if possible.