friday

Warm-up

​2:00 SHOULDER PREP
1:00 Jumping Jacks
:30 Plank Shoulder Taps
:30 Single Unders

Into…

AMRAP x 5 MINUTES (For Quality)
1 Wall Walk
15 Double Unders
:30 Arm Crosses / Arm Circles
:30 Hollow Rock

CrossFit Open 21.1

*RX:
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 timecap*

SCALED:
1 wall walk
10 single unders
3 wall walks
30 single unders
6 wall walks
60 single unders
9 wall walks
90 single unders
15 wall walks
150 single unders
21 wall walks
210 single unders
*15 min timecap*

FOUNDATIONS:
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
​*15 min timecap*