CrossFit Bielefeld – Home Wod
CrossFit Open Workout 21.1 (Time)
Warm-Up:
EMOMx12:
Min 1: 40 Jumping Jacks // Single Under
Min 2: 20 Shoulder Taps (10/10)
Min 3: 10 Push Ups
Min 4: 5 Dive Bomber
Then:
5 Walkouts to Plank and Back
20 Shoulder Rotations Egyptian Style (10/10)
Movement Prep:
Practice a few wall walks with the specific movement standards if you want to post your scores.
Then: 3-4 easy rounds of:
1 Wall Walk + 10 Double Unders
Metcon: (RX-Version) // Time Cap: 15
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Metcon: Foundation
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks
Metcon: Equipment Free
1 wall walk
10 lateral jumps
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps
9 wall walks
90 lateral jumps
15 wall walks
150 lateral jumps
21 wall walks
210 lateral jumps
Cool-Down:
1:00 Twisted-Cross/side
1:00 Kneeling Triceps stretch/side
1:00 Calf smash with ( Bottle/Black roll ) / side
2:00 seated forward fold (grab your toes to focus stretching your calfes)