CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

15-12-9

Air Squats

V-ups

EMOM 3 min.:

5 Slow Wall Squats

* 3 sec. down, 1 sec. Hold, 3 sec. stand

10 reps each of Banded A,T, L Angel, and OH Squats

2 rounds

Workout Prep

Warm-up (No Measure)

Review and Prep for OH Squats

10 reps

Add weight x 8 reps

Add weight x 6 reps

Add weight x 5 reps (2-3 sets here)

RX: Overhead Squat (5-3-3-1-1)

Partially Loaded

1 DB Hang Power Snatch

1 Single-arm DB OH Squat

x 6 (2 reps = 1 total rep)

* Perform all 6 reps on the left,

then 1 set on the right.

5-6 rounds

Workout Prep

Warm-up (No Measure)

Use the first 5 min. to get set up.

Choose a rep number between 5 and 10

RX: Metcon (AMRAP – Reps)

Part 2:

Open Prep

Pick a skill:

Handstand Walk

Strict HSPUs

Pull-ups

Perform 5-10 reps EMOM 5 min.

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