CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

10 MB Deadlifts

10 MB Front Squats

10 MB Thrusters

100-m Jog with MB

1 min. Wall-squat Hold with MB (or hold the bottom of a Squat)

3 rounds (have them perform the Holds together)

Then, perform some quick dynamic mobility:

10 reps Hip Flow Opener #2

Project Posterior Chain – Session #9

Activation Prep

10 Glute Bridges + 3 sec. Pause at top

10 Alt. Kneeling Superman + 3 sec. Pause at top

10 Good-morning to Squat

2 Rounds

7 Glute-Ham Raise (in partners)

1 min. Plank Hold * add load if needed.

3 Sets

Sub Loaded Good-Morning for Glute-ham raise if you can’t utilise partners or a GHD.

Workout Prep

Warm-up (No Measure)

Run 100 m (fast)

12 Wall Balls

RX: Metcon (AMRAP – Rounds and Reps)

100-m Run

12 Wall Balls (20/14 lb.)

AMRAP 7 min.

* Project Posterior Chain
Partially Loaded

100-m Run

9 Single DB Clusters

AMRAP 7 min.

DB: 40/25 lb.

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