CrossFit Magnolia – Competitor
Part 1
Before class
Back Rack Lunge (10-10-10-10-10)
-Use a consistent weight across each set. 5 reps per leg, alternating.
Bench Press (5-5-5-5-5)
Use the heaviest weight possible on each set.
Part 2
After class
Metcon (Time)
500m Row
50 GHD sit ups
1000m Row
30 GHD sit ups
2000m Row
20 GHD sit ups
-Goal is to finish under 20 minutes, with great times under 17 minutes.