CrossFit Open 21.1

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)