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FRIDAY 20210312

Class Timeline

[Min 0:00-10:00] General Class Warm-up
[Min 10:00-15:00] Heat 1 Specific Warm-up
[Min 15:00-30:00] Heat 1 Workout
[Min 30:00-40:00] Transition / Heat 2 Specific Warm-up
[Min 40:00-55:00] Heat 2 Workout


Warm-up

:60 Bike or 200M Jog
20 Heel Walk Steps
20 Toe Walk Steps
20 Ostrich Walk Steps
20 Lunges w/Trunk Twist Steps
10 Bird Dogs
10 Dead Bugs
10 Scorpions
Calf Stretch on Rig

[Specific Warm-up before your heat]
3 Rounds:
3-5 Plank Walk-outs to Push-up
20-30 Double-unders or Single-unders
— Rest :30 after each round —


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

Time cap: 15 min.

Scaled option:
Scaled wall walks (hands pass behind line only with feet on wall) [or 4x Plank Shoulder-taps for each wall walk]. Single unders instead of double-unders.

For full equipment details, categories, and scoring options visit: games.crossfit.com/workouts/open/2021

Scoring: Reps


Open 21.1 (Foundations)

For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks

Time cap: 15 minutes.

Scoring: Time


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