CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

“Death by Cals”

With a continuously running clock, perform 5/3 calories the first minute, 6/4 calories the second minute, 7/5 calories the third minute, and so on, continuing to add 1 calorie each minute until you cannot complete them in the allotted time. Put a 10-min. time cap on this. Athletes will finish at the round of 15/13 cals.

Project Strongman Session #3

Max Load Double Barbell Farmers Carry for 50 m

Workout Prep

Warm-up (No Measure)

10 OH Squats (empty Barbell)

10 Box Step-ups

10 OH Squats (workout weight)

10 Box Jumps

Then, perform:

12/9 calories (hard effort)

10 OH Squats

10 Box Jumps

Metcon (AMRAP – Rounds and Reps)

5-min. Bike (cal.)

Then, straight into:

10 Box Jumps (24/20 in.)

10 OH Squat (75/55 lb.)

AMRAP 10 min.

* Project Strongman
400-m Run

200 Single-unders

Then, straight into:

10 Object/DB Jump-overs

10 Single-arm DB OH Squats

AMRAP 10 min.

* Switch arms as needed.

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