CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Get Warm with an Empty Barbell

100-m Jog

15 Air Squats

100-m Jog

15 Elbow Rotations (use Barbell)

100-m Jog

15 Jump Squats

100-m Jog

15 Front Squats

Ankle/Leg Prep

30 sec. per movement of Foot and Ankle Stretch Drills (omit Lacrosse Ball rollout)

30 sec. Ankle Circles (clockwise)

30 sec. Ankle Circles (counter-clockwise)

30 sec. Bunny Hops

30 sec. Speed Skaters

Workout Prep

Warm-up (No Measure)

Review the Shuttle Run and Broad Jump

Review Shuttle Run course and Broad Jump standards.

4 Broad Jumps

2 Shuttle Runs

6 Front Squats (workout load)

RX: Metcon (AMRAP – Rounds and Reps)

2-4-6-8-10-12…

Broad Jumps (5 ft.)

Shuttle Runs (20 m)

Front Squats (75/55 lb.)

AMRAP 15 min.

FIT: Metcon (AMRAP – Rounds and Reps)

2-4-6-8-10-12…

Broad Jumps (5 ft.)

Shuttle Runs (20 m)

Front Squats

AMRAP 15 min.
Partially Loaded

2-4-6-8-10-12…

Broad Jumps (5 ft.)

Shuttle Runs (20 m)

DB Front Squats

AMRAP 15 min.

DB: 40/25 lb.

Cooldown

Warm-up (No Measure)

1 min. Barbell Calf Smasher (each leg)

1 min. Couch Stretch (each leg)

1 min. Child Pose

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