CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

10 or so reps of each:

Toe-taps

(https://youtu.be/ZlyppaOVyhQ)

Lateral toe-taps

360 Toe-taps – 5 each direction

Lateral jump-overs

Kick-back + toe-tap

Object squats

Steering wheel turns

(https://youtu.be/l_YFVJ0_A2k)

OH squats with object

6 reps at each position of Jami squat drill (https://youtu.be/w1INmNT3_2I)

6 warrior pose 3 each side (hold 5 sec. each rep)

(https://youtu.be/z3OUIzprKfE)

Round-the-room tall duck walks

(https://youtu.be/7FznovMgLZ8)

6 Good mornings to squat

(https://youtu.be/39tFBLwX1PY)

2 rounds

Test: Bottom of Squat Hold.

Workout Prep

Warm-up (No Measure)

With a PVC/empty barbell or single DB, review the Front Squat.

Do this for 5 or so reps.

First 2 min: 7 reps plus 3 sec. pause at the bottom each rep

Second 2 min: 5 reps plus 3 sec pause at the bottom each rep

Third 2 min: 3 reps plus 3 sec pause at the bottom each rep

Fourth and fifth 2 min: 3 reps (no pause)
Unloaded

20 sec on/10 sec off – Air Squats for 4 rounds.

Rest as needed

Metcon (Weight)

10-12 DB Front Squat

EMOM 10 min.

Finisher

1-10

DB Sit-ups

10-1

Rolling Pistols
FULLY LOADED

5 Front Squat

EMOM 10 min.

Finisher

1-10

Barbell Roll-outs (https://youtu.be/fal8OtVWyOU)

10-1

Rolling Pistols

UNLOADED

Bottom to Bottom Tabata Squats Rest 2 min.

2 Rounds

Finisher

1-10

Strict Sit-ups

10-1

Rolling Pistol

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