03/21/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Jumping Jacks

10 PVC Pass Thrus

10 PVC Overhead Squats

:20 Plank

:30 Dead Bar Hang

:45 Calf Stretch

:20 Single Unders

:20 Alternating Step Jump Rope

:20 Single Unders

:20 2 Singles, 1 Double, 2 Single

:20 Double Unders

:30 Shoulder Taps

5 Inch Worms with Pushup

3 Partial Wall Walk

:10 Handstand Hold

1 Wall Walk

:10 Handstand Hold

1 Round:

1 Wall Walk

10 Double Unders

2 Wall Walks

20 Double Unders

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