CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Lower Body Opening Warm-up (up and down length of gym)

Up-and-over the Fence

Long Lateral Lunges

Tall Duck Walk

Sumo Squats

Burpee Broad Jumps – don’t max out the Jump; more like a Hop

Project Accessory Work Session #11 – Hips

6 Warrior Pose (with Barbell), 3 each side (hold each rep 5 sec.)

Round-the-room Tall Duck Walks (no Barbell)

6 Good Mornings to Squat (with Barbell)

1 round

6 x 4010 Tempo Back Squats

5 sets

Workout Prep

Warm-up (No Measure)

20 sec. Plank

10 sec. Rest

4 sets

RX: Metcon (AMRAP – Reps)

30 sec. Back Squats (55/35 lb.)

30 sec. off

5 rounds

30 sec. Plank

30 sec. Rest

5 rounds

30 sec. Back Squats

30 sec. Plank

30 sec. Rest

5 rounds

FIT: Metcon (AMRAP – Reps)

30 sec. Back Squats

30 sec. off

5 rounds

30 sec. Plank

30 sec. Rest

5 rounds

30 sec. Back Squats

30 sec. Plank

30 sec. Rest

5 rounds
Partially Loaded

30 sec. DB Back Squats (45/25 lb.)

30 sec. off

5 rounds

30 sec. Plank

30 sec. Rest

5 rounds

30 sec. DB Back Squats (45/25 lb.)

30 sec. Plank

30 sec. Rest

5 rounds

Cooldown

Warm-up (No Measure)

Quad Stretch + Quad Rocker position.

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