CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Get Warm
30 sec. 2 Lunges + 1 Air Squat
30 sec. Rest
30 sec. Burpee Jumping Pull-ups – Sub Burpee Jump on Plate
30 sec. Rest
4 rounds
Quick Mobility
1 min. Thoracic Bridges (each side).
1 min. Behind-the-back PVC Lifts (dynamic, keep moving)
Workout Prep
Warm-up (No Measure)
Review and Prep the Thruster
8-6-4-2
Review and Prep the Muscle-up
Review the MU right after reviewing the Thruster.
RX: Metcon (Time)
1-10 Thruster (135/95 lb.)
5 Bar Muscle-ups
FIT: Metcon (Time)
1-15 Thruster
3 Jumping Bar Muscle-ups
Partially Loaded
1-10 DB Thruster
5 DB Push-up + Ren Row *
* 1 rep = 1 Push-up + 2 Rows
DB: 50/35 lb.
Cooldown
Warm-up (No Measure)
10 Slow Sit-up to Pike
10 Slow Sit-up to Straddle – Hold top position
90 sec. Each side Advanced Pigeon
90 sec. Each side Thoracic Bridges