CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

100-m Run

8 Wall Balls (light ball)

2-3 rounds

Jump rope barefoot for 2-3 min

Spend time on Ankle and Foot Drills

Workout Prep

Warm-up (No Measure)

As a group, perform:

20 sec. Hanging Shoulder Shrugs (on Pull-up Bar)

10 sec. Rest

2 rounds

20 sec. Kipping Swings

10 sec. Rest

2 rounds

20 sec. Toes-to-bars

10 sec. Rest

2 rounds

25 Double-unders unbroken (scale as needed)

200-m Run

25 Double-unders unbroken

Metcon (Time)

75 Double-unders

400-m Run

25 Toes-to-bars

3 rounds

Cooldown

Warm-up (No Measure)

1 min. Partner Lying Shoulder Lift Stretch (each)

1 min. Partner Calf Roll-out (use barbell or ball to roll over calves)

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