**Friday – March 12**
Crossfit Cle – CrossFit
The time has come to push that little bit harder!
Warm-up
Warm-up (No Measure)
500m row
10 situp and reach (alternating left and right)
20 PVC passthrough
5 pushup to inchworm (feet stationary, hands moving)
20 seconds single under
2 minute calf stretch on the rig
10 piked shoulder tap
20 seconds double under (slower)
2 minute keg stretch/lat smash
2 wall climb (10 second hold at top)
20 seconds of double under (faster)
2 minutes doorway or other shoulder stretch
Before starting 21.1, make sure you know and have practiced a few reps of the wall climbs to the specified standards. It will be extremely easy to miss reps if you haven’t practiced the needed steps.
Metcon
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
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
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
Cooldown
Warm-up (No Measure)
Slow and easy for 3 minutes of an erg
Spend 5 minutes rolling and stretch your shoulders and thoracic spine
and another 5 minutes on your calves and quads.