CrossFit Magnolia – Competitor

Part 1

Before class

Metcon (Time)

30 Sandbag over the shoulder (150/100)

-Every minute perform 8/6 calories on the assault bike.
– Goal is to finish under 10 minutes. Lower the weight on the sandbag if you go a minute without completing any sandbag reps. Start on the bike.

Part 2

After class

Metcon (No Measure)

For Quality:

3 x 15 Reverse Hyper (moderate loading)

-Substitute barbell good mornings if you do not have access to a reverse hyper.

100 Glute Bridges (use band resistance across your hips if possible)