1. SIGN UP!

Go to https://open.crossfit.com/ to sign up

2. SHOW UP FOR CLASS ON FRIDAY!

BE SURE TO SIGN UP FOR CLASS TO PARTICIPATE!

All Friday classes will be doing the Open workout whether you are signed up for the Open or not. Make up timings will be available. Contact Derek for more info.

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

3/12/21

WOD

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 minutes

Train At Home

Warm up:
25 Jumps
20 Plank shoulder taps
15 Jumps
10 Inch worms
10 Lateral Jumps
5 Wall walk 1/2 range

WOD:
Open 21.1 Equipment Free
For time:
1 wall walk
10 lateral jumps
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps
9 wall walks
90 lateral jumps
15 wall walks
150 lateral jumps
21 wall walks
210 lateral jumps

Time cap: 15 min.

Cool down:
:60 pec stretch, per arm
:60 calf stretch, per leg
:60 lat stretch, per arm

21.1