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.