CrossFit Magnolia – Competitor

Warm-up (No Measure)

After the gym workout

Metcon (AMRAP – Rounds and Reps)

As many reps as possible in 15 minutes:

10 DB Push Press (50/35)

20 DB Swing (50/35)

40 Double unders

-Goal is to get at least 6+ rounds with a goal of 7-8. This one will really tax the shoulders, so focus on using the legs on the push press right form the start of the workout. For the DB swing, only use one DB and it does not have to go completely overhead. Eye level or slightly higher is good enough to keep things safe.
Fully Loaded

As many reps as possible in 15 minutes:

10 Push Press (115/75)

20 KB Swing (53/35)

40 Double unders

-Goal is to get at least 6+ rounds with a goal of 7-8. This one will really tax the shoulders, so focus on using the legs on the push press right form the start of the workout.

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