CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Get the body moving through full ROM!

10 Spiderman + T-spine Rotation (each side)

10 Downward Dog to Cobra

10 Bootstrap Stretches

10 Good Mornings

10 Deadlifts

10 Strict Presses

3 rounds

Workout Prep

Warm-up (No Measure)

Review Bear Complex with an empty Barbell

7 Unbroken Bear Complexes – empty Barbell

5 Unbroken Bear Complexes – light load

2 x 3 Unbroken Bear Complexes

RX: Bear Complex (Time)

Complete 7 unbroken sets of this Barbell complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

5 rounds

Today we will use 155/105 lb.

FIT: Bear Complex (Time)

Complete 7 unbroken sets of this Barbell complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

5 rounds

Today we will use 155/105 lb.
Partially Loaded

Complete 7 unbroken sets of this DB complex:

1 DB Power Clean

1 DB Front Squat

1 DB Push Press

1 DB Back Squat

1 DB Push Press

5 rounds

* Use heaviest set of Dumbbells as possible.

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