(435) 764-0412 eric@crossfitmagnolia.com

CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

As a group, start with this sequence:

4-6 reps Down Dog + Cobra Pose + Groiner + Sun Salute

4-6 reps Quick ninja flow https://youtu.be/qy3h0tPgCKA

* Switch legs on the Groiner/Sun Salute each rep.

Workout Prep

Warm-up (No Measure)

10 Lunges

10 Supported Pistols

10 Pistols – or attempts

10 Weighted Pistols – or attempts

10 OH Pistols – or attempts

30-sec. Front-rack Hold with an empty Barbell

30 Single-unders

20-sec. Front-rack Hold – increase load

10 x 1 Double-under + 10 Single-unders

10-sec. Front-rack Hold – use workout load

30 Double-unders

Metcon (Time)

30 Double-unders

3-min. Barbell Front-rack Hold (135/95 lb.)

30 DB SA OH Weighted Pistols (25/15 lb.)

60 Double-unders

2-min. Barbell Front-rack Hold

20 DB SA OH Weighted Pistols

90 Double-unders

1-min. Barbell Front-rack Hold

10 DB SA OH Weighted Pistols
Partially Unloaded

30 Double Unders

3 min. DB Front Rack Hold

30 DB SA OH Weighted Pistols

60 Double Unders

2 min. DB Front Rack Hold

20 DB SA OH Weighted Pistols

90 Double Unders

1 min. DB Front Rack Hold

10 DB SA OH Weighted Pistols

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