CrossFit Magnolia – Competitor

Warm-up (No Measure)

After class

Metcon (No Measure)

3 Rounds for quality:

50 Band “Pull aparts”

10 hanging hip touches (alternate arms)

5 Skin-the-cats
– 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. For skin-the-cats, hang on low rings, feet go up and around head to touch ground on the back side, then return. Increase difficulty by raising rings, until you are hanging throughout the whole movement.

Metcon (No Measure)

For Quality:

100 Glute bridges

Accumulate 2 minutes L-sit on parallettes.
-use a band for resistance. Loop the band around two J-cups set low to the ground. Slide underneath and perform the reps against the resistance.

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