Warm-up
• 20 cal Air Bike
2 rounds:
• 10 m Bear Crawl
• 10 Air Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Goblet Squat Hold
Strength
Shoulder Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Back Squat
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Conditioning
“CrossFit Open 21.3”
For time (15 min time cap):
• 15 Front Squats 95/65#
• 30 Toes-to-Bar
• 15 Thrusters 95/65#
Rest 1 minute, then:
• 15 Front Squats 95/65#
• 30 Chest-to-bar Pull-ups
• 15 Thrusters 95/65#
Rest 1 minute, then:
• 15 Front Squats 95/65#
• 30 Bar Muscle Ups
• 15 Thrusters 95/65#
Immediately upon completing or reaching the time cap for 21.3:
“CrossFit Open 21.4”
For max load, complete the following complex (7 min time cap):
• 1 Deadlift
• 1 Clean (any kind)
• 1 Hang Clean (any kind)
• 1 Jerk (any kind)