CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Wheelbarrow Hungry Hippo Warm-up
Social Distancing Alternative – use a single KB or DB
100-m Farmers Carry – single arm
10 KB Lunges
10 KB Deadlifts
20 KB Toe Taps
100-m OH Carry – single arm
10 KB Lunges
10 KB Russian Swings
20 KB Toe Taps
100-m KB Front-rack Carry – single arm
Workout Prep
Warm-up (No Measure)
Review the SDHP and Front-rack Lunge.
1 round each:
6 SDHPs + 6 Front-rack Lunges
A 100-m or 200-m Buddy Carry or Barbell Carry (100 m each)
RX: Metcon (AMRAP – Rounds and Reps)
In Partners:
6 KB SDHPs (24/16 kg)
6 KB Front-rack Lunges
The partners alternate, doing
1 round each in an “I-go-you-go” fashion
After every 8 total rounds, they both perform a 400-m Buddy Carry (switch as needed)
AMRAP 25 min.
* Sub Buddy Carry for KB Front-rack Carry or Barbell Carry.
FIT: Metcon (AMRAP – Rounds and Reps)
In Partners:
6 KB SDHPs
6 KB Front-rack Lunges
The partners alternate, doing
1 round each in an “I-go-you-go” fashion
After every 8 total rounds, they both perform a 400-m Buddy Carry (switch as needed)
AMRAP 25 min.
* Sub Buddy Carry for KB Front-rack Carry or Barbell Carry.
Partially Loaded
6 DB SDHPs (50/35 lb.)
6 DB Front-rack Lunges
After every 8 rounds, perform a 400-m Single DB Front-rack
Carry
AMRAP 25 min.