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)

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