CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
100-m Farmers Carry – right arm
10 DB Good Mornings
10 DB Around-the-world Halos
10 Suitcase Deadlifts (each side)
100-m Farmers Carry – left arm
20 DB Lateral Jump-overs
20 DB Front-to-back Jump-overs
10 Box Step-ups
200-m Run
Review the Box Jump
Workout Prep
Warm-up (No Measure)
Review and Prep the Deadlift and Hold
Prep with:
3×10 Deadlifts
* Between each set, perform a 20-sec. Hold.
RX: Metcon (AMRAP – Rounds and Reps)
400-m Run
20 Deadlifts (135/95 lb.)
30-sec. Hold at top of Deadlift
20 Box Jumps (24/20 in.)
AMRAP 24 min.
FIT: Metcon (AMRAP – Rounds and Reps)
400-m Run
20 Deadlifts
30-sec. Hold at top of Deadlift
20 Box Jumps/Step-ups
AMRAP 24 min.
Partially Loaded
400-m Run
20 DB Deadlifts
30-sec. Hold at top of Deadlift
20 Object Jumps/Jump-overs
AMRAP 24 min.