CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Run 100 m

5 kick up to handstand + hold for 3 sec.

10 alt. Pigeon poses

(https://youtu.be/coEIZWJYBkM)

15 alt. Sit-up to pike/straddle

(https://youtu.be/e3jkJND3sCI)

20 Air squat to jumping jack

(https://youtu.be/8IwerdnFJ0g)

2 Rounds

Midline work

Alt. Tabata (20 sec. on/10 sec. off)

Floor back extensions

(https://youtu.be/rw5wMk24sBw)

Dead bug

(https://youtu.be/TsaGFE3XdqY)

8 rounds

Hold bottom of an air squat

Supine plank hold

(https://youtu.be/X3iq3XySTd0)

8 rounds

Workout Prep

Warm-up (No Measure)

BB/DB Front squat – BB/DB hang squat clean

DB Slam

DB burpee + DB row + DB devils press

4-3-2-1

Hang squat clean

DB Slam

Woman-maker
Unloaded

10-8-6-4

SL Alt. Deadlifts

8-6-4-2

3 point heel taps

4-3-2-1

Candlestick to handstand

Metcon (Time)

7 DB Hang Squat Clean (50/35 lb.)

7 DB Slams (https://youtu.be/TD533_RgwQU) (50/35 lb.)

7 Rounds

* Every 90 sec. perform

3 Woman-maker (https://youtu.be/owsRqLpSlRo)
FULLY LOADED

7 Hang Squat Clean (75/55 lb.)

7 DB Slams (50/35 lb.)

7 Rounds

* Every 90 sec. perform

3 Woman-maker

UNLOADED

14 Single Leg Alt. Deadlifts

(https://youtu.be/Y6uMt6Y8V2w)

7 x 3 point heel taps

(https://youtu.be/jLN3LbDai1U)

7 Rounds

* Every 90 sec. perform

3 Candlestick to Handstand Hold

(https://youtu.be/M3FSe-iSpNE)

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