1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
30-second Jump Rope
3 Inchworms
10-second Handstand Hold
5 Roll and Reach
2. Workout Prep
2 sets:
1 Wall Walk
10 Double Unders
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
https://games.crossfit.com/workouts/open/2021?division=2&workout_tiers=rx
3-4 Rounds
12 Zottsman Curls
-rest 30 seconds-
12 Tricep DB Skull Crusher
-rest 30 seconds-
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x 90/90 Rotations
1 Minute Calf & Big Toe Stretch
1 Minute Posterior Hip Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Score is total reps completed at the Open 15 minute time cap. We are allowing you to continue, with a 20 minute cap. Comment with your finish time if you finish.
Independence
1 Wall Walk
10 Double Unders
3 Wall Walks
25 Double Unders
5 Wall Walks
50 Double Unders
7 Wall Walks
75 Double Unders
12 Wall Walks
100 Double Unders
15 Wall Walks
150 Double Unders
Liberty
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