CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

8-7-6-5-4

Wall Balls

Push-ups

Heavy Javelin Press

https://youtu.be/1dkAhAW3N1A

3 reps each side

4-5 sets

* Rest as needed between sets.

Workout Prep

Warm-up (No Measure)

5 Dips

EMOM 6 min.

With an empty Barbell, briefly review the Shoulder-to-overhead as a Press and a Push Press.

10 Wall Balls – use workout weight

10 Push Presses – use workout weight

Metcon (Time)

50 Wall Balls (20/14 lb.)

40 Shoulder-to-overheads (95/65 lb.)

30 Ring Dips
Partially Unloaded

50 SA. DB Thruster – 25 reps each arm

50 SA. DB Shoulder to Overhead – 25 each arm

50 Object Dip

Cooldown

Warm-up (No Measure)

10 Kneeling T-Rotations with Scapula Retractions

1 min. each side Pec Stretches – switch angles within the minute

https://youtu.be/QWwiOHexU8I

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