CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Break into four stations and rotate every 1 min.:

1. Air Squats

2. Samson Stretch

3. Thoracic Bridge

4. MB Bear Hug March in place

2 rounds

Review Russian KB Swing and SDHP

10 KB Deadlifts

10 KB High Pulls (use a dip drive)

10 SDHPs

10 SA Swings (R)

10 SA Swings (L)

10 Russian Swings

2 sets

Workout Prep

Warm-up (No Measure)

Ring Dip Skill Work

10-sec. Top of Ring Dip Hold

10-sec. Bottom of Ring Dip Hold

2 sets

5 Ring Dip Negatives (3-sec. tempo)

5 Strict Dips

2 sets

5-10 Kipping Ring Dips

2 sets

* Rest as needed between all sets.

12 Russian KB Swings

6 Ring Dips

12 SDHPs

6 Ring Dips

RX: Metcon (AMRAP – Rounds and Reps)

50 MB Hug Squats (20/14 lb.)

40 Russian KB Swings (24/16 kg)

30 Ring Dips

50 MB Hug Walking Lunges

40 KB SDHPs

30 Ring Dips

AMRAP 20 min.

FIT: Metcon (AMRAP – Rounds and Reps)

40 MB Hug Squats

30 Russian KB Swings

20 Box Dips

40 MB Hug Walking Lunges

30 KB SDHPs

20 Box Dips

AMRAP 20 min.
Partially Loaded

50 DB Goblet Squats

40 DB Russian Swings

30 Object Dips

50 DB Goblet Walking Lunges

40 DB SA SDHPs

30 Object Dips

AMRAP 20 min.

DB: 50/35 lb.

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