CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
10-8-6-4-2
T-spine rotation with shoulder rolls (https://youtu.be/eSRIedw0BGw)
6-point burpees
Air squat to up and over the fence (https://youtu.be/ZU4Rw_3MNaA)
Shoulder prep
Lying internal/external shoulder rotations (https://youtu.be/OhNk0_vrnAw)– 30 sec. Each side.
1 min. Split stance T-spine rotation (https://youtu.be/0cb_LSemv0c)
Workout Prep
Warm-up (No Measure)
With a PVC/Barbell/DB (use one here), quickly review the Press – Push Press and Push Jerk. Get them moving well through all the positions.
Then, perform 3 rounds of the complex to work up to their first set:
1 Press + 2 Push Press + 3 Push Jerk
Metcon (Weight)
2 SA. DB Press
4 SA. DB Push Press
6 SA. DB Push Jerk
7 Rounds
* Holding two DB’s. Finisher
FULLY LOADED
1 Press
2 Push Press
3 Push Jerk
7 Rounds
* NFT Finisher
UNLOADED
1 Strict HSPU
2 Kipping HSPU
Max Unbroken Handstand Hold
Rest
7 Rounds Finisher
Metcon (AMRAP – Reps)
Death by SA. DB High Pull (https://youtu.be/_h1Eb3IZD2I)
FULLY LOADED
Death by Strict Pull-ups
UNLOADED
Death by Kick-sits (https://youtu.be/UkdVQLOTbTc)