CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Rowing Warm-up

Row 200 m, arms only

Row 200 m, arms and hips only

Row 200 m, regular (include knee flexion)

Spend 1 min. performing Bird peckers

Row 100 m with perfect technique, talk about stroke rate – rest

Row 200 m with fast stroke rate, but same perfect technique – rest

Row 200 m with slower stroke rate, same time as above – rest

Review the KB Swing

Workout Prep

Warm-up (No Measure)

Review and Prep for Bar Muscle-up

1K Row – 5-min. cap

25 BMUs – 5-min. cap

50 KB Swings – 3-min. cap

500-m Row – 3-min. cap

12 BMUs – 3-min. cap

25 KB Swings – 2-min. cap

RX: Metcon (Time)

1k Row

Rest 2 min.

25 Bar Muscle-ups

Rest 2 min.

50 KB Swings (24/16 kg)

Rest 2 min.

Row 500 m

Rest 1 min.

12 Bar Muscle-ups

Rest 1 min.

25 KB Swings

FIT: Metcon (Time)

1k Row

Rest 2 min.

25 Jumping Chest-to-bar Pull-ups

Rest 2 min.

50 KB Swings

Rest 2 min.

Row 500 m

Rest 1 min.

12 Jumping Bar Muscle-ups

Rest 1 min.

25 KB Swings
Partially Loaded

1k Run

Rest 2 min.

25 Woman-makers (45/25 lb.)

Rest 2 min.

50 DB Swings

Rest 2 min.

Row 500 m

Rest 1 min.

12 DB Devil’s Presses (45/25 lb.)

Rest 1 min.

25 KB Swings

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