CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

(5 min.) Dynamic Mobility:

Lunges + Samson Stretch

Side Ape Drill Animal Movement

Bear Crawls forward + backward

Bird Peckers

Half Handstands

With a PVC:

Shoulder Rolls

6 Deadlifts

6 Cuban Presses

6 Good Mornings

6 Bent Over Rows

2-3 rounds

With a Barbell:

6 Deadlifts

6 Presses

6 Good Mornings

6 Bicep Curls – Yep!

2-3 rounds

Workout Prep

Warm-up (No Measure)

6 Deadlifts

6 High Hang Power Cleans

6 Push Presses

4 rounds
Unloaded

10 Alt. Warrior Pose Stretches (hold each side 5 sec.)

20 Object toe-taps

2 rounds

10 Air squats

10 Air squat jumps

Metcon (Time)

12 Deadlifts (155/105 lb.)

9 Hang Power Cleans

6 Push Presses

5 rounds
PARTIALLY LOADED

DB Thruster ladder

* add 2-3 reps every minute

UNLOADED

15 Air Squats

10 Air Squat Jumps

EMOM 10 min.

Cooldown

Warm-up (No Measure)

Time permitting – Hip/Shoulder Flow

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