CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Get Sweaty

1 min. Single-unders

Bear Crawl, length of the gym or 30 sec. in athletes’ squares

20 PVC Pass-throughs

1 min. Single-unders + different positions (cue them to switch up foot positioning)

Crab Walk, length of the gym or 30 sec. in athletes’ squares.

20 Air Squats

1 min. Double-unders or attempts

Bear Crawl backward, length of the gym or 30 sec. in athletes’ squares

20 Lunges, in place

Set Up and Review Over-under

Workout Prep

Warm-up (No Measure)

Review OH Squat and Lunge

1×4 Barbell Back Rev. Lunges + 4 OH Squats

3 sets

RX: Inside Out (AMRAP – Rounds and Reps)

3×4 Barbell Back Rev. Lunges + 4 OH Squats (115/75 lb.)

8 Over-unders

AMRAP 12 min.

FIT: Inside Out (AMRAP – Rounds and Reps)

3×4 Barbell Back Rev. Lunges + 4 OH Squats

8 Box Jumps/Step-overs

AMRAP 12 min.
Partially Loaded

3×4 DB Back Rack Rev. Lunges + 4 OH Squats*

8 High Object Jump-overs

AMRAP 12 min.

* 1 DB Overhead/1 DB in Back Rack Alt.

DB: 50/35 lb.

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