Warmup
Easy jog
-Then-
10m Each
Inch worm
Walking quad pull
Walking toe touch
Walking knee hug
Toe walk
Heel walk
10 Push up
-Then-
30s Each
Childs pose
Seated hamstring stretch
Hang from pull-up bar
-Then-
Spend 5-8min practicing the standard for the wall walk
Workout Notes
See link to standards:Link
Workout
CrossFit Games Open 21.1 – Rx’d
For time:
1 Wall Walk
5 Lateral Sandbag Jumps
3 Wall Walks
15 Lateral Sandbag Jumps
6 Wall Walks
30 Lateral Sandbag Jumps
9 Wall Walks
45 Lateral Sandbag Jumps
15 Wall Walks
75 Lateral Sandbag Jumps
21 Wall Walks
105 Lateral Sandbag Jumps
Time cap: 15 mins
Scale
See scaled wall walks: Link
Equipment Free Workout
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
Cool Down
2 min calf stretch each leg
2 min seated hamstring stretch
and then