CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

100-m Farmer’s Carry (50-m Right Arm + 50-m Left Arm)

10 Deadlift + Goblet Squat (1 Deadlift + 1 Goblet Squat = 1 rep)

100-m Front-rack Carry (50-m RA + 50-m LA)

10 Goblet Walking Lunges

100-m Single-arm OH Carry (50-m RA + 50-m LA)

4 TGUs (2 RA + 2 LA)

Workout Prep

Warm-up (No Measure)

In partners, work up to a heavy 50-m Single-arm OH Carry (25-m RA + 25-m LA)

* P1 works while P2 rests, then switch.

8 Backward KB Lunges + 15 Air Squats
Partially Loaded and Unloaded

Perform 5 x 6 point burpees. Hold positions for 2 sec.

Then, perform 10 x Max height standing jumps.

* Use a piece of chalk or something else to mark a spot on the wall.

* Rest as needed between efforts

6-7 burpee to target – time how long it takes and adjust reps from there.

Metcon (Time)

12 Reverse Lunges with 1 KB (24/16 kg)

50-m Single-arm OH Carry

30 Air Squats

3 rounds
PARTIALLY LOADED

Odd min: Run 200 m

Even min: 8 Burpee Jump to Target

10 rounds (20 min.)

UNLOADED

Odd min: Run 200 m

Even min: 8 Burpee Jump to Target

10 rounds (20 min.)

Cooldown

Warm-up (No Measure)

Repeat 5-10 reps of the Ninja Flow. If time permits, perform some Shoulder Band work.

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