CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Musical Planking Kettlebells

1 Skin the Cat

5 T-rotation Push-ups

10 Kick Sits

1 Inchworm to Cobra to Pike

5 Cossack Squats (each side)

10 steps Duck Walk

2-3 rounds

Workout Prep

Warm-up (No Measure)

10 Ring Rows

10 Jumping Pull-ups

10 Kip Swings

10 Scap Pull-ups

Review Pull-up and scalings

Review Push-up/Air Squat and standards

3 Pull-ups

5 Push-ups

7 Air Squats

2-3 rounds

RX: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

FIT: Metcon (AMRAP – Rounds and Reps)

5 Jumping Pull-ups

10 Push-ups

15 Air Squats

AMRAP 20 min.
Partially Loaded

5 DB Standing High Pulls (45/25 lb.)*

10 Push-ups

15 Air Squats

AMRAP 20 min.

* Switch arms each round.

Cooldown

Warm-up (No Measure)

Static Stretches: 1 min. each stretch (each side, if applicable)

Couch Stretch

Porno/Frog Stretch

Flagpole Stretch

Wall Pec Stretch

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