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.