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.