CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
With a light pair of Dumbbells, perform:
100-m Farmers Carry
10 Alt. Renegade Rows
100-m Front-rack Carry
10 Front Squats
100-m Farmers Carry
10 Strict Presses
100-m Front-rack Carry
10 Alt. TGUs (one DB)
Set up three stations and spend 90 sec.-2 min. at each:
1. Pigeon Stretch + Lacrosse Ball (1 min. each side)
2. Wall Slides (1 min.) + Wall Stretch (1 min.)
3. Porno (frog) Stretch (keep this dynamic)
Workout Prep
Warm-up (No Measure)
As a group, review the MB Clean and Slam/DB Slam as needed.
5-4-3-2-1
MB Cleans
Slam Balls
Project Posterior Chain – Session #13
Activation Prep
10 Glute Bridges + 3-sec. Pause at top
10 Alt. Kneeling Superman + 3-sec. Pause at top
10 Good Morning to Squat
2 rounds
5 x Max-distance Broad Jump
3 sets
RX: Metcon (Time)
50 MB Cleans (20/14 lb.)
50 Slam Balls (30/25 lb.)
* Project Posterior Chain
FIT: Metcon (Time)
40 MB Cleans
40 Slam Balls
* Project Posterior Chain
Partially Loaded
40 Single DB Cleans
40 DB Slams
DB: 40/25 lb.