CrossFit

Open WOD 21.1

For Time

1-3-6-9-15-21 Wall Walks

10-30-60-90-150-210 Double-Unders

Time Cap: 15 minutes

Purpose and Desired stimulus:

– Strength maintenance

– strength test; see where we are at in conditioning based

– open WOD

Scaling options:

– progressive scale for power clean

– open scales for Open WOD

MFIT

Warm up:

2 Rounds

:60 Bike

10 Air Squats w/ plate out front

5 Low Box Jumps (full extension at top)

10 90/90’s

FBB:

A. Tempo DB Front Squat 33X1

4×10-12 Reps

3 Rounds

B1. DB Z Press  10-12 Reps

B2. Tempo Ring Row 31X1 10-12 Reps

5RFT:

10 KB Pull Throughs

5 Straight Bar Dips

10 SA KB Thrusters

Mobility:

Prisoner Stretch accumulate 2 mins

Elevated Cat Cow 20 Reps x 2 (barbell in rack/arms straight)

Couch stretch 2 mins