CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Circle Running Warm-up

Have the class get in a circle the size of your space and continuously run around in a circle. At your command, have them perform different movements while moving, or have them stop and perform movements. Some ideas are:

While Moving – High Knees, change-of-direction Running, side Running, side-moving Jumping Jacks, Bear Crawls, Inchworms, etc.

While Stationary – Air Squats, Squat Jumps, Push-ups, Burpees, Mountain Climbers

Wall Climbs

https://youtu.be/UlIzMa6Eiz8

Handstand Holds – on Wall/off the Wall (half on/half off)

Half Handstand Walking

https://youtu.be/tK0LsT341MI

Cherry Pickers

https://youtu.be/BFx1wVu5Frc

Partner Handstand Walking

Workout Prep

Warm-up (No Measure)

Russian Wrap

https://youtu.be/WK1wsLVTTtw

Spanish Wrap

https://youtu.be/XGsczi09G9g

Then, perform:

1 Seated Rope Climb + 10 MB Front Squats

2 Seated Rope Climbs + 5 MB Front Squats + 5 MB Thrusters

1-2 Rope Climbs (or workout modification) + 10 Wall Balls

1 Legless Rope Climb or attempt (or modification)

Metcon (Distance)

4 Rope Climbs

25 Wall Balls (20/14 lb.)

In what is remaining of 5 min.:

Handstand Walk as far as

possible

4 rounds
Partially Unloaded

10 DB Hang Power Clean

20 Single DB Thrusters

What is remaining of 5 min.

Handstand Walk as far as

possible.

4 Rounds

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