CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

0 Jumping Jacks

20 Crazy Finnish exercise https://youtu.be/4yj-UXL06kI

3 rounds

Rest while briefing the next part:

5 Long Push-ups– scale as needed

https://youtu.be/4yj-UXL06kI

20 Floor Hip Extensions

https://youtu.be/rw5wMk24sBw

3 rounds

Rest while briefing the next part:

10 Dynamic Plane Crash Victim Stretch https://youtu.be/5Djx2-hBnHU

10 Ab Crunches

3 rounds

Hip Prep

10 Single-leg Weighted Deadlifts (each side)

1-2 min. each side Adductor Rolling

10 Single-leg Weighted Deadlifts

1-2 min. each side KB Rolling

https://youtu.be/TPjRxPR0_Pc

10 Single-leg Weighted Deadlifts

1 min. each side Hip Capsule Grind + Dog Pee

https://youtu.be/IRdCckQVFrs

Workout Prep

Warm-up (No Measure)

5 x reps of 1 Deadlift to just above the knee + 1 full Deadlift (total of 10 reps)

* Use 40-50 lb. on top of the Barbell here.

Deadlift

2 x 6 reps

2 x 3 reps

Metcon (Time)

3 Deadlifts @ 80%

10 Burpees

3 rounds

6 Deadlifts @ 70%

10 Burpees

3 rounds

9 Deadlifts @ 60%

10 Burpees

3 rounds
Partially Unloaded

10 DB Deadlift

10 Burpee

3 rounds

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