CrossFit Magnolia – CrossFit


Warm-up (No Measure)

Either perform some quick intervals on the Assault Bike/Rower, or have them run some shuttles + movements either end. Choose a quick warm-up that fits your space, that you can get them warm quick!

Workout Prep

Warm-up (No Measure)

Back squat:

2 x 5 reps

1 x 3 reps

3 x 1 rep

* Add load each set.

THEN, start their 3 attempts of 1 rep.

Deadlift and press

1 x 5 reps

1 x 3 reps

3 x 1 rep

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Metcon (AMRAP – Reps)


CrossFit Total

Max set unbroken Back Squat

Max set unbroken Deadlift

Max set unbroken Press

Metcon (AMRAP – Reps)


Max set Pistols (each side)

Max set Hamstringers


Max set HSPU