Warm-up
• 300 m Row
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Shoulder Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Back Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Conditioning
“CrossFit Open 21.1”
For time:
• 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
15 min time cap.