CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

P1: 200-m Run with MB

P2: Bootstrap Stretches (https://youtu.be/yhAUCGZnv3s)

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P1: 200-m Run without MB

P2: MB Thrusters

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P1: 200-m Run with MB

P2: Alternating Warrior Stretch (https://youtu.be/z3OUIzprKfE) (with Barbell)

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Workout Prep

Warm-up (No Measure)

With an empty Barbell, perform 5-8 reps each of:

Presses

Cuban Presses (https://youtu.be/a_HaDGJOly0)

Jefferson Curls (https://youtu.be/C-N_8sMYP2A)

Push Presses

5 Presses + 5 Push Presses

Add more load (should be workout weight) and perform:

5-10 Push Presses (attempt to cycle as many as possible)

Prep for MB Movements and Workout

Using workout weight:

5 Front Squats + 5 Walking Lunges + 5 Wall Balls

2 rounds

Metcon (AMRAP – Rounds and Reps)

25 Wall Balls

15 Push Presses (115/75 lb.)

3 rounds

25 MB Walking Lunges

150-m MB Bear-hug Carry

3 rounds

With time remaining in 25 min.,

perform AMRAP:

12 Wall Balls

9 Push Presses

12 MB Walking Lunges

100-m MB Bear-hug Carry

* Score = rounds + reps of AMRAP
Partially Loaded

20 Single DB Clusters (40/25 lb.)

15 DB Push Presses

3 rounds

25 Single DB Walking Lunges

150-m Single DB Bear-hug Carry

3 rounds

With time remaining in 25 min.,

perform AMRAP:

10 Single DB Clusters

9 DB Push Presses

12 Single DB Walking Lunges

100-m MB Bear-hug Carry

* Score = rounds + reps of AMRAP

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