CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Project Posterior Chain

Shoulder Prep

Shoulder Sequence (10 reps of each movement)

10 Paddling Drills

5 Inchworms + Push-up to Down Dog

1 round

Workout Prep

Warm-up (No Measure)

Muscle-up and Strict HSPU Progression

1 Strict Muscle-up

2 Strict HSPUs

3 GHD Sit-ups

4 Hip Extensions

1 round

RX: Metcon (Time)

3 Strict Muscle-ups

6 Strict Handstand Push-ups

9 GHD Sit-ups

12 Hip Extensions

7 rounds

* Not for time – for quality

* Project Posterior Chain

FIT: Metcon (Time)

3 Jumping Muscle-ups

6 Pike HSPUs

9 AbMat GHD Sit-ups

12 Good Mornings

7 rounds

* Not for time – for quality

* Project Posterior Chain
Partially Loaded

6 Renegade Rows + 6 DB Push-ups

6 Strict HSPUs

9 V-ups

12 DB Good Mornings

7 rounds

DB: 50/35 lb.

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