CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (Time)

100 DB Bench press (70/50)
-Each time you break, perform 15 Russian (eye level) KB swings with the heaviest KB you can. Scale to a weight you can do at least 15 reps with on the opening set, for the bench press.

Metcon (No Measure)

3 Rounds for quality:

50 Band “Pull aparts”

10 hanging hip touches (alternate arms)
– Goal is to cool down and strengthen our shoulders after today’s training. The “pull aparts” are holding a band at chest level with arms straight. Pull arms outwards staying level with the chest, return and repeat at a fairly rapid pace.