CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

No-hands Burpee Challenge in partners

In their duo, perform 5-min. AMRAP of No-hands Burpees (I-go-you-go)

Rowing Prep

3 rounds each of 20 sec. on/10 sec. off

Project Posterior Chain

Workout Prep

Warm-up (No Measure)

Review and Prep for Deadlifts

(I-go-you-go style):

8 Deadlifts

6 Deadlifts

4 Deadlifts

Practice the Buddy Carry for 100 m (50 m each)

Perform 10 Lateral Over-the-bar Jumps (each)

RX: Metcon (3 Rounds for time)

In partners, perform every 6 min.:

Row 600 m (total)

200-m Buddy Carry (100 m each)

50 Deadlifts (185/135 lb.)

40 Lateral Over-the-bar Jumps

3 rounds

* Performed April 2019

* Sub heavy object for Carry

* Project Posterior Chain

FIT: Metcon (3 Rounds for time)

In partners, perform every 6 min.:

Row 500 m (total)

200-m Buddy Carry (100 m each)

40 Deadlifts

30 Lateral Over-the-bar Jumps

3 rounds

* Sub heavy object for Carry

* Project Posterior Chain
Partially Loaded

Run 400 m

200-m DB Carry anyhow

40 DB Deadlifts

30 Lateral Over-the-DB Jumps

1 round every 6 min.

3 rounds

DB: 50/35 lb.

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