CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
Play the Star Jump (Jumping Jack) game to warm up.
Floor Exercise Sequence
* Perform 10 or so reps of each movement.
Workout Prep
Warm-up (No Measure)
With an empty Barbell:
30 sec. Flag-pole Stretch each side
30 sec. Front-rack Stretch each side
10 Front Squats + 3-sec. pause at the bottom
5 Front Squats
5 Back Squats
5 Overhead Squats
* Rest as needed between movements.
10 Lateral Bar Jumps
3 Front Squats + 3 Back Squats + 3 OH Squats
10 Lateral Bar Jumps
RX: Metcon (Time)
45 Lateral Bar Jumps
40 Front Squats (95/65 lb.)
35 Lateral Bar Jumps
30 Back Squats
25 Lateral Bar Jumps
20 OH Squats
15 Lateral Bar Jumps
AMRAP 30 min.
FIT: Metcon (Time)
40 Lateral Bar Jumps
35 Front Squats
30 Lateral Bar Jumps
25 Back Squats
20 Lateral Bar Jumps
15 OH Squats
10 Lateral Bar Jumps
AMRAP 30 min.
Partially Loaded
45 Lateral DB Jumps
40 DB Front Squats (40/25 lb.)
35 Lateral DB Jumps
30 DB Back Squats
25 Lateral DB Jumps
20 Single-arm DB OH Squats – 10 each side
15 Lateral DB Jumps
AMRAP 30 min.