CFSBMetcon – Fri, Feb 7

CrossFit Steamboat – CFSBMetcon

Warm Up (No Measure)

20 jumping jacks

:20 deadhang

:20 hs hold

calf raises

sl calf raises

plank shoulder taps

20 mntn climbers

:20 deadhang

:20 hs hold

plank to downdog

plank to pike walk

30 single jumprope

20 lofty singles

5ea single leg x4

10 single single double

10 du

partial wall walk

wall walk

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
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.

Beginner

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

Target time: 15-17 minutes

Time Cap: 20 minutes

Mobility (No Measure)

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.
90/90 Rotations

Calf & Big Toe Stretch

Posterior Hip Stretch