CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

OTB Lower Body Complex

10 Single leg glute bridge

10 Alt. lateral step-overs

6 Alt. groiners

6 Alt. pigeon stretches

2-3 rounds

Workout Prep

Warm-up (No Measure)

With no load, perform 10 alt. Reverse lunges.

Empty barbell/one dumbbell, perform 10 alt. Reverse lunges.

Then, perform one more set of warm-up with a heavier load and get started on working up to their heaviest 6 or most unbroken reps.
Unloaded

4 Rolling pistols – use both feet for support if needed

4 Toe-to-heel pistols (see videos below)

4 Pistols using their chosen modification

Part 1

Metcon (AMRAP – Rounds and Reps)

2-4-6-8-10….until you can’t perform unbroken sets.

DB Front Rack Alt.

Backwards Step Lunge (50/35 lb.)
Fully Loaded

Front Rack Alt. Backwards Step Lunge

Find your heaviest 6 rep (3 each side)

Unloaded

2-4-6-8-10….until you can’t perform unbroken sets.

Single-leg Squat (Pistol)

Part 2

Metcon (AMRAP – Rounds and Reps)

6 DB Front Rack Backwards Step Lunge(50/35 lb.)

4 DB Front Squat

AMRAP 2 min.

rest 1 min.

3 Rounds
Fully Loaded

6 Front Alt. Rack Backwards Step Lunge (@50% of Part 1)

4 Front Squat

AMRAP 2 min.

rest 1 min.

3 Rounds

Unloaded

6 Alt. Step-ups

4 Alt. Pistols

AMRAP 2 min.

rest 1 min.

3 Rounds

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