Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 situps (focus on leg extension during the situp to prep for ghd’s)
5 scap pull-ups
5 kip swings
5 hand release pushups
5 jump squats
**2. Workout Prep**
1 set
5 GHD sit ups
5 Wall Balls
5 Power Cleans (80% of workout weight, singles)
3 Bar Muscle Ups or Burpee Pull Ups
10ft Single Arm Overhead Lunge Walk (5 Out left/5 back right)
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.
For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2021
The Other Workout
For Time:
50 Stick Sit Ups
40 Wall Balls (30/20)
30 Power Cleans (115/80)
20 Bar Muscle Ups or Burpee Pull Ups
200ft Single Arm Overhead Walking Lunge (50/35)
Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
