CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

10 Forward and Back Bunny Hops

1 min. Fingers Forward Wrist Mobility Stretches

10 Bird Peckers (each leg)

1 min. Fingers Facing Body Wrist Mobility Stretches

10 Lateral Bunny Hops

1 min. Palm Up Wrist Mobility Stretches

10 Ankle Circles (each leg)

10 Standing Tuck Jumps (really bring knees up to chest!)

Handstand Walk Skill Work

30-sec. Handstand Hold

2 sets

4 Wall Climbs

* Rest as needed.

4 Handstand Wall Assist Walk Drill

* Rest as needed.

2-4 min. of Handstand Walk Attempts or Handstand Cherry Pickers

Workout Prep

Warm-up (No Measure)

Barbell Review

Review the Overhead and Front-rack Hold.

Using a Tabata clock:

20 sec. Double-unders

10 sec. Rest

20 sec. Barbell Overhead Hold

10 sec. Rest

20 sec. Front-rack Hold

10 sec. Rest

20 sec. SA Farmers Carry Hold

10 sec. Rest

2 rounds

RX: Metcon (AMRAP – Reps)

2 min.: Double-unders

2 min.: Barbell Overhead Hold (115/75 lb.)

2 min.: Double-unders

2 min.: Front-rack Hold

200-m SA Farmers Carry (50/35 lb.)

2 rounds

FIT: Metcon (AMRAP – Reps)

2 min.: Single-unders

2 min.: Barbell Overhead Hold

2 min.: Fast Feet

2 min.: Front-rack Hold

200-m SA Farmers Carry

2 rounds
Partially Loaded

2 min.: Double-unders

2 min.: DB Overhead Hold

2 min.: Double-unders

2 min.: DB Front-rack Hold

200-m SA Farmers Carry

2 rounds

DB: 65/45 lb.

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