CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
10 x Shoulder Sequence
30-sec. Supine Plank
10 Box Step-ups
30-sec. Squat Hold (shift side to side to warm up knees, hips, and ankles)
10 Kick-backs
30-sec. Active Squat Hold (hovering right at parallel)
10 Med Ball Push Presses
Review the Wall Ball and Burpee Box Jump
Workout Prep
Warm-up (No Measure)
Review and Prep for the HSPU
5 x Kick up to Handstand Hold (3-5 sec.)
2 x Max Handstand Hold attempts (1 min. max)
4 x Negative Lowers – use 1-2 AbMats for support
4 x Strict HSPUs – scale to using the Box/Pike
4 x Kipping HSPUs – scale to Pike HSPUs
2 rounds
* Rest as needed between rounds. Aim for unbroken HSPUs.
Prep for the Workout + Flow Check and Break
6 Wall Balls
5 Burpee Box Jumps
4 HSPUs
RX: Metcon (AMRAP – Rounds and Reps)
12 Wall Balls (20/14 lb.)
10 Burpee Box Jumps (24/20 in.)
8 HSPUs
AMRAP 16 min.
FIT: Metcon (AMRAP – Rounds and Reps)
12 Wall Balls
10 Burpee Step-ups
8 Pike HSPUs
AMRAP 16 min.
Partially Loaded
12 Single DB Clusters
10 Burpee Object Jumps (or Jump-overs)
8 HSPUs
AMRAP 16 min.
Cooldown
Warm-up (No Measure)
1-2 min. Quad Pose
1-2 min. Plane Crash Victim Stretch
1-2 min. Alt. Under-the-body Thoracic Stretch