Monday

CrossFit 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.

Tuesday

Endurance

5 Rounds
10 OH Lunges
12 STOH
14 Strict Sit Ups

3 Rounds
12 Power Cleans
14 Press Ups
16 Sit Ups

1 Round
24 Down Ups
20 Thrusters

Wednesday

Strength
EMOM 12
1. 25 Press Ups
2. 20 Bent Over Row
3. 16 Push Press
4. 18 Bicep Curls

Workout

4x
AMRAP 3
15 Air Squats
15 Snatches
15 Burpees over Plate

In Remaining time...Max Hang Clean & Jerks

90s Rest

Thursday

Partner Workout

AMRAP 32
YGIG
6 Devil Presses
16 Air Squats

Every 4 mins - Complete 15 Sit Ups Each

Friday

Strength
5x
40s On
20s Off
Strict Press 20s each arm
Side Plank
Bicep Curls
Side Plank

Workout

For Time
30 Snatches
20 Jumping Lunges
10 Plank Traverses
30 Hang Clean + Jerk
20 Jumping Lunges
10 Plank Traverses
30 Thrusters
20 Jumping Lunges
10 Plank Traverses

Saturday

Family/Partner Workout

Work through as many rolls as possible in 20 minutes
1. 12 Jumping Lunges
2. 12 Syncro Air Squats
3. 12 Partner Press Ups
4. 60s Wall Sit
5. 12 Burpees
6. 12 Partner Sit Ups

Sunday

For Time

1000m Run
30 Thrusters
500m Run
30 Burpees