CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

10 Long Lunges

10 Push-ups

Run 200 m

10 Jumping Pull-ups

10 Up and Over the Fence + Air Squat

2-3 rounds

Workout Prep

Warm-up (No Measure)

Review Rope Climbs

5 Toes-to-bars – use workout modification

10 Walking Lunges

5 Toes-to-bars

10 OH Walking Lunges

RX: White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

FIT: White (Time)

3 Seated Rope Climbs

10 Anchored Sit-ups

21 Plate Walking Lunges

Run 400 m

5 rounds
Partially Loaded

6 DB Hang Power Snatches – each side

10 Anchored Sit-ups

21 OH DB Walking Lunges

Run 400 m

5 rounds

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