Friday Night Lights CrossFit Open 21.1

Heats are up in MindBody. Register for your heat the same way you would a class time.

Shirts are in and ready for pick up!

Freedom WOD Classes

Warm Up: 
Banded Pull Aparts
Push Ups
Strict Press
Double/Single Unders

Metcon: 15 Min cap
CrossFit Open 21.1
RX 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

Scaled
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

Foundations
For time:
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

The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping jacks can be modified to a “stepping jack” if needed.

No Equipment 
For Time
1 wall walk
10 lateral jumps
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps
9 wall walks
90 lateral jumps
15 wall walks
150 lateral jumps
21 wall walks
210 lateral jumps

Neuromuscular 
For time:
1 set of alternating shoulder taps + knee push-up
10 lateral hops
3 sets of alternating shoulder taps + knee push-ups
30 lateral hops
6 sets of alternating shoulder taps + knee push-ups
60 lateral hops
9 sets of alternating shoulder taps + knee push-ups
90 lateral hops
15 sets of alternating shoulder taps + knee push-ups
150 lateral hops
21 sets of alternating shoulder taps + knee push-ups
210 lateral hops