Saturday, March 13
WOD
Warm-up:
10 Pass through
10 Halo
5 Inchworm push-up
30 Jumping jacks
5 Yoga push-up
25 Single unders
10 T-spine rotation
15 Penguin jumps
10 Hollow rock
5 Burpee
3 Rounds of:
1 Wall walk up
10 DU/SU
Open WOD 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
Time cap: 15 min.
Scaled- Scaled wall walk-up/Single unders
Foundations- Bear crawl/Jumping jax
Equipment free- Wall walk-up/Lateral jumps
Visit CrossFit Games site for specific workout standards for each division.
Join the FB MVA Intramurals/Open page for more details and intramural fun!
Mobility (at home):
1:00 Low dragon
1:00 Twisted cross
1:00 Puppy dog
