CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

10 Bootstrap Squats/Stretches

https://youtu.be/yhAUCGZnv3s

10 Dynamic Pigeon Poses (5 each side)

https://youtu.be/coEIZWJYBkM

10 Cossack Squats https://youtu.be/UpWMXBopkdU + 5-sec. Pause for each rep (5 each side, hold KB)

10 Wall Squats

https://youtu.be/jkD3WonJzxo

4-5 rounds of “Bottom-to-Bottom” Air Squat Tabata

Air Squats for 20 sec., then rest in the bottom position for 10 sec.

Workout Prep

Warm-up (No Measure)

Back Squats

10 reps with an empty Barbell

8 reps – add some load

3-4 x 5 reps – continue to add load until they have reached as close to their max

A set of Back Squats every 4-5 min.

Optional Finisher

BW Back-Squat Test.

Back Squat (5-3-1 * Optional Finisher – Back Squat Challenge)

Partially Unloaded

DB Back Squat

5 Max unbroken sets

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