CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
200-m Run
Inchworm (do it fast)
Bear Crawl
Inchworm + Push-up between
Bootstrap Stretch
Inchworm + Half-handstand at the end of the position
Hands from floor to Jumping Jack
200-m Run
Inverted Prep and Shoulder Mobility
30-sec. Handstand Hold each
30-sec. Partner Wall Slides each
30-sec. Handstand Hold each – Wall-facing
1-min. Wall-facing Stretch together
30-sec. Hand Releases in Handstand each
2 rounds
Workout Prep
Warm-up (No Measure)
With a light KB/DB, review the Clean and the TGU as needed.
6 Burpees
6 KB Cleans
4 Alt. TGUs
50-100-ft. Handstand Walk or workout modification
RX: Metcon (AMRAP – Rounds and Reps)
36 Burpees
32 KB Cleans (16/12 kg) – 16 each side
24 Alt. KB Turkish Get-ups
1k Run
AMRAP 30 min.
* Every 5 min., perform 100-ft. Handstand Walk.
FIT: Metcon (AMRAP – Rounds and Reps)
36 Burpees
32 DB Cleans – 16 each side
24 Alt. DB Turkish Get-ups
1k Run
AMRAP 30 min.
* Every 5 min., perform 100-ft. Bear Crawl.
Partially Loaded
36 Burpees
32 DB Cleans – 16 each side
24 Alt. DB Turkish Get-ups
1k Run
AMRAP 30 min.
* Every 5 min., perform 100-ft. Handstand Walk.