PG Crossfit – CrossFit
Join us tonight for Friday Night Lights beginning at 5:45 PM. There will be no 5:45 PM or 7:00 PM classes. We will run heats of 21.1 throughout the evening. Sign up for a heat when you get to the gym on the white board. Bring friends and family, food and drink! Mask wearing and social distancing is in effect.
Warm-up
Warm-up (No Measure)
3 Rounds
10 Pass Throughs
10 Modified Push Ups
25 Jumping Jacks
Skill
Double-Unders (EMOM X 10)
The goal of this skill time is to warm up whatever jump rope you plan to do in the workout. Practice double unders or warm up your single unders. Perform between 15 and 20 each minute of whichever movement you’re doing in the workout. And, 10 second plank hold.
Metcon
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
If you have double unders, work on them during this workout. If not, substitute single unders.