CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

30 sec. Alternate 5 air squats + 5 bootstrap stretches

(https://youtu.be/yhAUCGZnv3s)

30 sec. Wall squat hold

(https://youtu.be/MCe1saCmFoo)

30 sec. Plank object taps

30 sec. Push-ups

2 rounds

Handstand Stability

10 Shoulder Shrugs in Handstand Hold

(https://youtu.be/BNCkoAwqLlw)

20 Alt. Hand Releases in Handstand

Rest

3 Rounds

Workout Prep

Warm-up (No Measure)

Fully and Partially Loaded

Power clean:

2 x 5 reps

2 x 3 reps

2-3 x 1 rep

* Add load each set

* Work up to a heavy 1 rep.

10 SA front Squat + SA thruster (5 each arm)

10 SA deadlift + SA power clean (5 each arm)

2 round

7 Push press (both Db’s)

7 Power clean (both Db’s)

2 rounds
Unloaded

20 Plank shoulder taps

20 Up and over the fence + air squat – alternate directions

2 rounds

20 Mountain climbers

10 Walking lunges

1-2 rounds.

Metcon (AMRAP – Rounds)

FULLY LOADED

7 Wall ball

5 Power clean (135/95 lb.)

EMOM 10 min.

Metcon (AMRAP – Rounds)

PARTIALLY LOADED

7 Db Thruster

7 Db Power Clean

EMOM 10 min.

Metcon (AMRAP – Rounds)

UNLOADED

20 Mountain Climbers

10 Walking Lunges

EMOM 10 min.

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