CrossFit Montgomery – CF
Warm-up
1:30 Shoulder Swimmers
2 Rounds:
200m Row
14 Light DB Push Press
7 Burpees
Strength/Skill
Split Jerk (1 Jerk Dip + 1 Split Jerk)
EMOM 9 Minutes
Start light and build if mechanics are sound.
Conditioning
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
Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here
Crossfit Games Open 21.1 Masters RX (Ages 55+) (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 Masters RX (Ages 55+) click here