CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

25 ft. Bear Crawl forward + Bear Crawl Backward (do on spot if no room)

5 Inchworm + Push-up

5-10 Air squat to jumping jack

5 Half handstands

25 ft. Bear Crawl forward + Bear Crawl Backward (do on spot if no room)

Halfway Test

3 x Max Handstand Hold

Workout Prep

Warm-up (No Measure)

As a group, review all the movements and their standards.

* Start with an easy version on the ring rows and sit-ups first, then, have them perform 5-10 reps of everything as they are going to do it in the workout.

Metcon (Time)

60 Push-up

50 Inverted Ring Row

40 Box Jump-overs (20 in.)

30 Weighted Sit-ups
PARTIALLY LOADED

60 Push-up

50 Alt. Renegade Row

40 Object jump overs (20 in.)

30 Weighted Sit-ups

UNLOADED

60 Push-up

60 Plank Ankle-taps

40 Object jump overs (20 in.)

40 Sit-ups

Cooldown

Warm-up (No Measure)

1 min. Each side. Side pole stretch (https://youtu.be/horgCN06SCE)

1 min. Quad pose to hip lifts (https://youtu.be/NDi1_YvWSPM)

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