CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Conditioning Warm-up

Using a Rower, Bike, or Ski Erg:

60 sec. Sprint

45 sec. Sprint

30 sec. Sprint

15 sec. Sprint

Review the KB Swing and Wall Ball

10 KB Deadlifts

10 MB Front Squats

2 rounds

10 KB Russian Swings

10 MB Push Presses

2 rounds

15 KB Swings

15 Wall Balls

Workout Prep

Warm-up (No Measure)

Review the Squat Snatch

Using a Double Tabata protocol and workout load, perform:

40 sec. KB Swings

20 sec. Rest

40 sec. Wall Balls

20 sec. Rest

40 sec. Squat Snatches

20 sec. Rest

RX: Metcon (AMRAP – Reps)

2 min. KB Swings (16/12 kg)

1 min. Rest

2 min. Wall Balls (20/14 lb.)

1 min. Rest

2 min. Squat Snatches (65/45 lb.)

1 min. Rest

2 rounds

FIT: Metcon (AMRAP – Reps)

2 min. KB Swings

1 min. Rest

2 min. Wall Balls

1 min. Rest

2 min. Squat Snatches or Power Snatches

1 min. Rest

2 rounds
Partially Loaded

2 min. DB Swings (50/35 lb.)

1 min. Rest

2 min. Single DB Clusters

1 min. Rest

2 min. Single-arm DB Squat Snatches

1 min. Rest

2 rounds

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