CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Group 1: Row for 5 min.

Minute 1: Easy Pace (60% of max)

Minutes 2 and 3: Moderate Pace (70%)

Minutes 4 and 5: Moderate-Fast Pace (80%)

Group 2:

4 x 10-m 3-Point Shuttles (every 10 m, you touch the ground with your hand; there and back 2 times)

20-m Bear Crawl

5 OH Squats with PVC

AMRAP 5 min.

Workout Prep

Warm-up (No Measure)

Spend some time working different positions.

Start top down: High Hang—Mid-thigh Hang—Full Power Snatch

10 Power Snatches – second-set load

5 Power Snatches – third-set load
Fully and Partially Loaded

With a light set of Dumbbells, as a group have them perform;

6 DB Push-ups + 6 Db Burpee

Box 10 Step-up

Box 8-10 Step-up (Add the Dumbbells)

Unloaded

With a box perform 10 stationary step-ups, then perform 5 burpee step-ups.

Then, separately – 5 burpees + 10 step-ups.

Metcon (Time)

Between Min. 0-5, complete:

500-m Row

20 Power Snatches (65/45 lb.)

15 x Shuttle Run (20 m) Between Min. 5-10, complete:

500-m Row

15 Power Snatches (75/55 lb.)

20 x Shuttle Run (20 m) Between Min. 10-15, complete:

500-m Row

10 Power Snatches (95/65 lb.)

25 x Shuttle Run (20 m)
FULLY LOADED

Run 400 m

25 DB Burpees (50/35 lb.)

Run 400 m

25 DB Step Ups (DB’s on Shoulders) – 24/20 in.

Run 400 m

25 Man-makers

Run 400m

UNLOADED

Run 400 m

25 Burpees

Run 400 m

25 Object Step-ups

Run 400 m

25 Burpees

Run 400m

Cooldown

Warm-up (No Measure)

1 min. Dynamic Flexi Swimmer Stretch

1 min. Alt. Under-the-body Stretch

10 repsDown Dog to Cobra

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