Скачать или смотреть Open Workout 21.1: Demo, Tips & Warm Up | The Process Programming

Warmup/Aerobic Prep:
2-3 min Ski / Row / Bike (rotate each time)
30-60s single under
x3-5 sets
*Try to rotate between movements+Movement Specific/Joint Warm-Up:Foot / Ankle prep (taken from Adam Rogers):    • Foot/ankle warmup series  
+
Workout Specific Warm-Up - Transitions/Intensity Ramp Up:2 sets:
2min AB @ moderate pace
into 
1-2-1 Wall-walks
10–15-20 Double-undersCool-Down:A. 5-10 min easy spin on your choice of cyclical machine - try to bring your breathing back down to nasal breathingB. 5 min Foam Roll - Triceps/Anterior delts/Calves/Quads FocuC. 5 min Light Dynamic Stretches - Ostrich Walks, Prone Scorpions/Pec Stretches, Downward Facing Dog, etc...
D. 5 min static stretching - Calves (bent knee and straight leg), quads, couch stretch, triceps, pecs.

Full workout details available at https://games.crossfit.com/​​.

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