CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Set up 4 stations of:

Air Squats

Mountain Climbers

Jumping Jacks

Kick-sits (https://youtu.be/UkdVQLOTbTc)

10 alt. Cossack squats (https://youtu.be/UpWMXBopkdU)

10+ Quad rocks (https://youtu.be/n-XxfqjDYsw)

10 + Split stance rock to tall split kneel (https://youtu.be/zXz1tKuoH9s)

10 T Spine rotation and shoulder rolls (https://youtu.be/eSRIedw0BGw)

Workout Prep

Warm-up (No Measure)

Perform (using workout modifications)

5 Push-ups

4 Pistols

1 Wall Climb

Every 90 sec for 3 Rounds

Metcon (Time)

15 Push-ups

12 Pistols

15 Push-ups

12 Pistols

9 Wall Climbs rest 1 min. 15 Pistols

12 Push-ups

15 Pistols

12 Push-ups

9 Wall Climbs
FULLY LOADED

15 Push-ups

12 Pistols

15 Push-ups

12 Pistols

9 Wall Climbs rest 1 min. 15 Pistols

12 Push-ups

15 Pistols

12 Push-ups

9 Wall Climbs

UNLOADED

15 Push-ups

12 Pistols

15 Push-ups

12 Pistols

9 Wall Climbs rest 1 min. 15 Pistols

12 Push-ups

15 Pistols

12 Push-ups

9 Wall Climbs

Cooldown

Warm-up (No Measure)

Repeat the mobility movements and hold each position for a little longer. Less dynamic, more cool down. That will be different for each person. Some might like to move through each position, while others might like to hold.

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