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