CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Row, assault bike, jump rope, or air squat for 1 min.

10 Long Lunge Sequences

Row, assault bike, jump rope, or air squat for 1 min.

10 T-spine rotation and shoulder rolls

2 Rounds

Angles and Holds

21-15-9

Decline Push-ups

30 sec. Plank Hold

(Decline with feet on a 12″/6″ object for male/female.)

Plank Hold is on elbows.

Goal time 5-7 min.

Workout Prep

Warm-up (No Measure)

4-3-2-1

Bent-over row

Db Press

Db Push press

Db Push jerk

5-4-3-2-1

Strict sit-up

Db Sit-up – use modification here
Fully Loaded

5-4-3-2-1

Db Press

Db Push press

Db Push jerk

5-4-3-2-1

Strict sit-up

Mb Sit-up – use modification here

Unloaded

4-3-2-1

Candlesticks

4-3-2-1

Candlesticks

Wall climbs

9-8-7-6

High knees

Sit-ups

Metcon (AMRAP – Reps)

2 min. DB Bent-over Row (50/35 lb.)

2 min. DB Shoulder to Overhead (50/35 lb.)

2 min. Double-unders

2 min. Db Sit-ups

2 Rounds
Fully Loaded

2 min. Row for Calories

2 min. DB Shoulder to Overhead (45/25 lb.)

2 min. Assault Bike for Calories

2 min. Mb Sit-ups

2 Rounds

Unloaded

2 min. Candlesticks

2 min. Wall Climbs

2 min. High Knees

2 min. Couch Anchored Sit-ups

2 Rounds

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