CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

2 Front Squats

2 Squat Cleans

2 Push Presses

2 Push Jerks

* Perform 1-2 rounds as a group with an empty barbell or PVC

3 Wall Climbs + 15-sec. Hold at the top of the Climb

EMOM 3 min.

5-6 Strict HSPUs

EMOM 3 min.

Workout Prep

Warm-up (No Measure)

5 Strict Pull-ups + 5 Strict Toes-to-bars + 5-sec. pause with legs at the top position + Knee Raises

5 Pull-ups + 5 Kipping Toes-to-bars

5 Kipping HSPUs

Metcon (AMRAP – Reps)

1 min. Double-unders

1 min. Ring dips

1 min. HSPU

3 rounds
PARTIALLY LOADED

1 min. Double-unders

1 min. Object dips

1 min. HSPU

3 rounds

UNLOADED

1 min. Object lateral jumps

1 min. Object dips

1 min. HSPU

3 rounds

Metcon (Time)

35 Double-unders

10 Ring dips

8 HSPU

3 rounds
PARTIALLY LOADED

35 Double-unders

10-12 Object dips

8 HSPU

3 rounds

UNLOADED

35 Object lateral jumps

10 Object dips

8 HSPU

3 rounds

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