CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before class

Back Rack Lunge (10-10-10-10-10)

– Use the heaviest possible weight on each set. 10 total steps, 5 each leg.

Romanian Deadlift (stiff-leg) (10-10-10-10-10)

-Use the same weight across the sets. The weight should be similar to the lunges.

Weighted Plank (Weight)

5 x 60 seconds
-Use the heaviest weight possible on each set. Rest at least 1 minute between efforts, or alternate sets with the RDL.

Metcon (No Measure)

3 Rounds For Quality:

20 Reverse Hyper (moderate loading)
-Substitute barbell good mornings (light loading) if you do not have access to a reverse hyper.

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