WARM UP
Coach Stretch
Shoulder and Wrist stretch
3 RDS
4 Scap Push Ups
6 Shoulder Taps
6 Scorpion Stretch
4 Hollow Rocks
10 Jumping Jacks
Skill / Strength
3 x 5
1 1/4 Front Squat
Moderate Load
Superset:
8 Alt. Rev. Goblet Lunge
WOD
"CF OPEN 21.1"
FOR TIME
1 Wall Walk
10 DUs
3 Wall Walks
30 DUs
6 Wall Walks
60 DUs
9 Wall Walks
90 DUs
15 Wall Walks
150 DUs
21 Wall Walks
210 DUs
TC: 15 MINS
Scaling Options:
1 Wall Walk = Half Wall Walks or Shoulder Taps + Push-Up
Double Unders = 1:1 Single Under, Lateral Jumps, Jumping Jacks, or Stepping Jacks
Post WOD Accessory
50 Flutter Kicks