CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Get Sweaty with Some Races!

Bear Crawl + 5 Burpees

Backward Bear Crawl + 5 Jumping Air Squats

Crab Walk + 5 Kick-sits

Go through 3-4 rounds, time permitting. Make it fun!

Posterior Chain Prep

8 Split-stance Good Mornings (switch legs after 4 reps)

16 Floor Back Extensions

3-4 sets

Workout Prep

Warm-up (No Measure)

Review and Prep for Deadlifts

10 reps

Add weight x 8 reps

Add weight x 6 reps

Add weight x 5 reps (2-3 sets here)

Deadlift (5-5-5-5-5)

Partially Loaded

DB Deadlift Complex

10 DB Deadlift to Knee

10 DB Deadlifts

Rest

5-6 rounds

* Use heaviest load possible

Cooldown

Warm-up (No Measure)

20 Plane Crash Victim Stretch (10 per side)

20 Glute Bridges

30 sec. Supine Pigeon Stretch (per side)

2 sets

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