CrossFit Magnolia – CrossFit


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)


One DB Cluster (50/35 lb.)

Broad Jump

Deficit Push-up
Fully Loaded


Wall Ball (20/14 lb.)

Broad Jump

Ring Push-up



3 point squat

Broad Jump

Deficit Push-up

* 3 point squat 1 rep =

1 right lateral squat

1 air squat

1 left lateral squat


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.