CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Warm-up with 5-10 repship flow #1 (https://youtu.be/L-E6k49NT6E)

Then, have fun with ‘circle running’ drill (turn this into on the spot running!)

Workout Prep

Warm-up (No Measure)

Use clean part of Oly complex (https://youtu.be/J53C51AQV6g)with an empty barbell.

3 Hang power clean + 3 front squats

2 Hang squat clean

1 Power clean

2 rounds

2 Squat clean

2 Power clean

2-3 rounds
Unloaded

10 Alt. Standing high knee raises (no jump yet)

10 Strict sit-ups

2 rounds

6 High Knees

6 Anchored leg raises

2 rounds

Metcon (AMRAP – Reps)

10 DB Squat Clean (50/35 lb.)

Max set unbroken DB Squat Clean

3 rounds

Rest 5 min.
FULLY LOADED

3 Squat Clean (185/125 lb.)

Max set unbroken Power Clean

3 rounds

Rest 5 min.

UNLOADED

25 Fast High Knees

Max set unbroken Anchored Leg Raises (https://youtu.be/55s_BKN8WYk)

3-5 rounds Rest 5 min.

Metcon (AMRAP – Rounds and Reps)

AMRAP DB Power Clean in 5 minutes.
FULLY LOADED

Find your heaviest 3 rep Power Clean in 5 min.

UNLOADED

AMRAP 20 High Knees + 10 Anchored Leg Raises in 5 minutes.

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