CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before class

Handstand Walk Practice (No Measure)

-Practice for 10 minutes. Try setting up an obstacle to traverse. Creating steps using 45lb plates is a good place to start. A 1-2-3-2-1 plate height set up can be very challenging. Or set up a course of cones (foam rollers standing up) to navigate.

Triple under Practice (No Measure)

-Practice for 5-8 minutes. If you are still developing proficiency with triple unders, a good starting rhythm is “double-double-triple” to work on consistency with these reps.

Pike Press to Handstand Practice (No Measure)

-Practice for 10 minutes. Start your feet elevated on plates or a box to decrease the difficulty. Use a wall as a spotter, or perform from a headstand position to begin learning this movement.

Warm-up (No Measure)

After class

Metcon (Time)

100 DB Bench Press (70/50)

-every break perform 20 KB swings (70/53)-
-Goal is to finish this in 5-8 sets. Scale the weights down so you do not exceed 8 sets of penalty swings.

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