CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

30 Single-unders

20 Plank shoulder taps (https://youtu.be/a3zH2d2Hb7o)

30 Single-unders- jump laterally/toe-taps

3 Wall Climbs (scale height up wall)

30 Single-unders – jump forward & back/toe-taps

1 Handstand Kick Up + 20 sec hold (scale to wall climb + wall facing hold)

30 Single-unders – backwards/toe-taps

1 Handstand Kick Up + 10 Cherry Pickers (https://youtu.be/BFx1wVu5Frc) (scale to wall facing cherry pickers)

30 Single Leg Jumps – 15 right, 15 left

1 min. Freestanding Kick Ups

Walking on Hands

10 Walk into Wall

Rest

20 Hand Plate Walks

Rest

Metcon (Time)

FULLY AND PARTIALLY LOADED

150 single unders

150 ft. handstand walk

50 Single DB step ups

100 single unders

100 ft. handstand walk

40 DB step ups

50 single unders

50 ft. handstand walk

30 DB step ups

25 single unders

25 ft. handstand walk

20 DB step ups

DB: 50/35 lb.
UNLOADED

150 Toe-taps

150 ft. handstand walk

50 step ups

100 Toe-taps

100 ft. handstand walk

40 step ups

50 Toe-taps

50 ft. handstand walk

30 step ups

25 single unders

25 ft. handstand walk

20 DB step ups

Cooldown

Warm-up (No Measure)

1-2 min. Wall facing stretch (https://youtu.be/oKuFQgv8t6o)

1 min. Each side wall calf stretch (https://youtu.be/7I3veKLIrnk)

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