CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

10-8-6-4-2

T-spine rotation with shoulder rolls (https://youtu.be/eSRIedw0BGw)

6-point burpees

Lying internal/external shoulder rotations (https://youtu.be/OhNk0_vrnAw) – 30 sec. Each side.

1 min. Split stance T-spine rotation (https://youtu.be/0cb_LSemv0c)

Death by Handstand Hold — In Partners

P1 Performs 10-second Hold

P2 Performs 10-second Hold

Each round, add another 10 seconds. So round 2 they will hold 20 seconds and so on.

Warm-up (No Measure)

10-8-6-4-2

T-spine rotation with shoulder rolls (https://youtu.be/eSRIedw0BGw)

6-point burpees

Lying internal/external shoulder rotations (https://youtu.be/OhNk0_vrnAw) – 30 sec. Each side.

1 min. Split stance T-spine rotation (https://youtu.be/0cb_LSemv0c)

Death by Handstand Hold — In Partners

P1 Performs 10-second Hold

P2 Performs 10-second Hold

Each round, add another 10 seconds. So round 2 they will hold 20 seconds and so on.

Workout Prep

Warm-up (No Measure)

10-15 sec. hang on bar & torso twist (pronated, REGULAR grip)

Repeat with NARROW grip

10-15 sec. hang on bar & torso twist (supinated, REGULAR grip)

Repeat with NARROW grip

10 Jumping pull-ups

5 x (1 Jumping pull-up + 1 Slow negative)

5 BW Strict pull-ups OR 10 hard Ring Rows
Partially Loaded and Unloaded

10 tempo banded lat pull downs

10 tempo banded face pulls (https://youtu.be/sChNuxcYn8E)

3 sets – rest as needed between sets

If they have no bands, switch up the finisher to:

30 sec. Hollow Hold

30 sec. Sit-ups

30 sec. Rest

30 sec. Superman Hold

30 sec. Floor Back Extensions (https://youtu.be/rw5wMk24sBw)

30 sec. Rest

3-5 rounds

Weighted Pull-ups (3-3-3-3-3-3-3)

FULLY LOADED

Bent Over Row (10-10-10-10-10)

PARTIALLY LOADED

Single-leg Hip Extensions (Weight)

10-10-10-10-10
UNLOADED

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