CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm Quick!

15-12-9

Air Squats

MB Push Presses

Lying MB Throws

Shoulder Prep

Using fractional Plates, perform: Shoulder Warm-up Complex 1

10 Small circles forward and back

10 Big circles forward and back

10 Vs

10 Scarecrows

10 Weighted or unweighted Wall Slides

2 sets

Workout Prep

Warm-up (No Measure)

Ring Dip Skill Work

10-sec. Top of Ring Dip Hold (Quick Scale: Plank Hold)

10-sec. Bottom of Ring Dip Hold (Quick Scale: Feet on ground)

2 sets

5 Ring Dip Negatives (3-sec. tempo)

5 Strict Dips (Quick Scale: Box Dips)

2 sets

5-10 Kipping Ring Dips

2 sets

* Rest as needed between all sets.

Review and Prep for Thrusters

3×7 Thrusters (unbroken)

9 Wall Balls

6 Ring Dips

9 Thrusters

6 Ring Dips

RX: Metcon (Time)

21-15-9

Wall Balls (20/14 lb.)

Ring Dips

Rest 2 min.

15-12-9

Thrusters (115/75 lb.)

Ring Dips

FIT: Metcon (Time)

21-15-9

Wall Balls

Box Dips

Rest 2 min.

15-12-9

Thrusters

Box Dips
Partially Loaded

21-15-9

Single DB Clusters (45/25 lb.)

Box/Object Dips

Rest 2 min.

15-12-9

DB Thrusters

Box/Object Dips

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