CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

15-12-9

Jumping Air Squats

Box Step-ups

Rest as needed

15-12-9

Kick Backs

Broad Jumps

Front-rack Mobility

Forearm and Wrist Mobility Stretches (hold each stretch 5 times with 7 sec. on/3 sec. off)

Racked Barbell arm stretches and mobility (1 min. each side.)

Front-rack PVC Stretch on elbow (10 reps per side; hold last rep with a 10-sec. pause)

Front-rack PVC Stretch on shoulder (10 reps per side; hold last rep with a 10-sec. pause)

Workout Prep

Warm-up (No Measure)

Review Front Squat

1×10 Front Squats with empty Barbell

2×8 Front Squats

2×6 Front Squats

* Increase weight each set.

RX: Metcon (Time)

Max set Front Squats @ 75% of 1RM

6 Burpee Broad Jumps

6 DB Step-ups (40/25 lb.)

3 rounds

FIT: Metcon (Time)

Max set Front Squats

6 Burpee Broad Jumps

6 DB Step-ups

3 rounds
Partially Loaded

Max set DB Front Squats

6 Burpee Broad Jumps

6 DB Step-ups or Step-overs

3 rounds

* Use heaviest set possible.

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