CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

10 Arm Swings in each direction

10 Arm Circles in each position

1 min. Pole Stretch (each side)

5 Sit-ups to Pike (reach for R leg)

5 Sit-ups to Pike (reach for L leg)

5 Sit-ups to Straddle (reach for the middle)

10 Plane Crash Victims

Workout Prep

Warm-up (No Measure)

With a PVC or empty barbell, review the Thruster as:

Front Squat—Press—Push Press—Thruster

5-5-3-3-3

Thrusters

Metcon (Time)

10 Over-unders

250 m Row

10 Deadlifts (225/155 lb.)

3 Rounds
PARTIALLY LOADED

10 Over-unders

10 x 20 m Shuttle Run

20 DB Deadlifts (50/35 lb.)

3 Rounds

UNLOADED

10 Over-unders

10 x 20 m Shuttle Run

20 Split Leg Good-mornings (https://youtu.be/dpIBVWC863E)

3 Rounds

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