CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Quick Animal Warm-up

Bear Crawls

Backward Bear Crawls

Inchworms

Frog Jumps

Side Ape Drill

Lizard – think Bear Crawl, but really low to the ground

1-2 rounds

Project Accessory Work Session #10 – Upper

6 reps Shoulder Sequence (each position)

6 Inchworms + Push-up

6 Down Dog to Cobra

1 round

6-8 x 3010 Tempo Strict Handstand Push-ups (3 sec. down, 0 pause, 1 sec. up, 0 pause)

6 x Prone Bench DB Flies

3-5 sets

Workout Prep

Warm-up (No Measure)

With an empty Barbell, review the Thruster as:

6 Thrusters

4 Jump to Negative Strict Pull-up Lower

5 Thrusters

4 Strict Pull-ups

4 Thrusters

4 Weighted Pull-ups

3 Thrusters

4 Weighted Pull-ups

RX: Metcon (AMRAP – Rounds and Reps)

1 Thruster (155/115 lb.)

1 Weighted Pull-up (45/25 lb.)

Add 1 rep to each movement

each round

As far as possible in 14 min.

FIT: Metcon (AMRAP – Rounds and Reps)

1 Thruster

1 Strict Ring Row

Add 1 rep to each movement

each round

As far as possible in 14 min.
Partially Loaded

1 DB Thruster

2 DB Chainsaws

Add 1 rep to each movement

each round

As far as possible in 14 min.

* Heaviest load possible.

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