CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 5 min.:

10 Alternating Dumbbell Deadlift Rows

20-sec. Front-rack Hold

10 Renegade Row to Knee-to-chest

20-sec. Farmers Carry Hold

Leg Prep

10 Leg Swings Front to Back (each leg)

10 Leg Swings Side to Side (each leg)

10 Air Squat to Up and Over the Fence

10 Pulsing Lunges (each leg)

10 Standing Tuck Jumps (really bring knees up to chest!)

10 Air Squats

10 Box Step-ups

Workout Prep

Warm-up (No Measure)

Pull-up Prep

10 Hanging Scap Circles

10 Torso Twists on Pull-up Bar

2 sets

4-6 Negatives

4-6 Strict Pull-ups

2 sets

10 Kip Swings

8 Pull-ups

6 Chest-to-bar Pull-ups

2 sets

8 Pull-ups

8 Single DB Step-ups (lighter load)

8 Single DB Front Squats (lighter load)

6 Chest-to-bar Pull-ups

6 Single DB Step-ups (workout load)

6 Single DB Front Squats (workout load)

4 Strict Pull-ups

RX: Metcon (AMRAP – Rounds and Reps)

25 Pull-ups

25 Single DB Step-ups (45/25 lb.)

25 Single DB Front Squats

20 Chest-to-bar Pull-ups

20 Single DB Step-ups (45/25 lb.)

20 Single DB Front Squats

15 Strict Pull-ups

15 Single DB Step-ups (45/25 lb.)

15 Single DB Front Squats

AMRAP 25 min.

FIT: Metcon (AMRAP – Rounds and Reps)

25 Jumping Pull-ups

25 Single DB Step-ups

25 Single DB Front Squats

20 Jumping Chest-to-bar Pull-ups

20 Single DB Step-ups

20 Single DB Front Squats

15 Ring Rows

15 Single DB Step-ups

15 Single DB Front Squats

AMRAP 25 min.
Partially Loaded

25 Alt. DB Renegade Rows

25 Single DB Step-ups/Lunges

25 Single DB Front Squats

20 DB Chainsaws (each side)

20 Single DB Step-ups

20 Single DB Front Squats

15 DB Standing High-pulls (each side)

15 Single DB Step-ups

15 Single DB Front Squats

AMRAP 25 min.

DB: 50/35 lb.

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