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.

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