CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Use a light set of Plates – 2.5-5 lb.

Shoulder Warm-up Complex #1:

10 reps of each:

Arm Circles

Flexion Overhead

Rotations

Wall Slides

6 Split-leg Good Mornings (3 each leg)

6 Cartwheels (3 in each direction)

30 Single-unders

30-sec. Hang Hold on Pull-up Bar

5 Strict Toes-to-bars

30 Scissor Single-unders

Workout Prep

Warm-up (No Measure)

Review Toes-to-bars and Knees-to-elbows

10 Double-unders

10 Toes-to-bars

20 Double-unders

10 Knees-to-elbows

30 Double-unders

RX: Metcon (AMRAP – Reps)

30 Double-unders

10 Toes-to-bars

AMRAP 10 min.

Rest 2 min.

20 Double-unders

10 Knees-to-elbows

AMRAP 10 min.

FIT: Metcon (AMRAP – Reps)

30 Fast Feet

10 Wall-lying Hands-to-feet

AMRAP 10 min.

Rest 2 min.

40 Single-unders

10 Hanging Knee Raises

AMRAP 10 min.
Partially Loaded

30 Double-unders

10 Wall-lying Hands-to-feet

AMRAP 10 min.

Rest 2 min

20 Double-unders

10 V-ups

AMRAP 10 min.

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