CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Quick Hip Prep

5-10 reps Ninja Flow

* Time permitting, perform 5 Bootstrap Squats + 10 Cossack Squats

500 m TT

Rest 2 min.

250 m TT

Workout Prep

Warm-up (No Measure)

Superset the Back Squat and Deadlift:

2 x 5 reps

3 x 3 reps

3 x 1 rep

* Increase the load on each movement for each set. Aim to perform the last TWO sets of 1 with their workout weight.

Metcon (AMRAP – Rounds and Reps)

1 Back Squat (275/185 lb.)

1 Deadlift (315/205 lb.)

* Add 1 rep of each every round.

AMRAP 10 min.

Cooldown

Warm-up (No Measure)

Easy row for 5 min. or walk for 200 m.

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