CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
15-12-9
Air Squats
DB Toe Taps (2x reps)
Alternating DB Deadlift Rows (every Row counts as 1 rep)
Lower Body Leg Prep
30 sec. Wall Calf Stretch (each side)
10 Leg Swings Front to Back (each leg)
10 Up and Over the Fence + Lateral Lunges (each side)
10 Leg Swings Across the Body (each leg)
30 sec. Toe Walk
30 sec. Heel Walk
30 sec. Bird Peckers
30 sec. Butt Kicks
30 sec. High Knees
Then, Run 400 m as a group.
Review the DB Hang Squat Clean
Workout Prep
Warm-up (No Measure)
Review the Rope Climb (or Strict Pull-up)
Briefly review both methods below:
Spanish Wrap
Russian Wrap
Rope Climb Practice
200-m Run
2 Rope Climbs
8 DB Hang Squat Cleans
RX: Metcon (Time)
400-m Run
Then:
2 Rope Climbs
8 DB Hang Squat Cleans (50/35 lb.)
6 rounds
Then:
400-m Run
FIT: Metcon (Time)
400-m Run
Then:
3 Seated Rope Climbs
8 DB Hang Squat Cleans
6 rounds
Then:
400-m Run
Partially Loaded
400-m Run
Then:
8 Bent-over DB Rows (50/35 lb.) – each side
8 DB Hang Squat Cleans
6 rounds
Then:
400-m Run