February 21, 2019

OPEN GYM 5:00am to 6:00pm

Contact us if you plan to drop-in.

ENDURANCE WOD

Instructor participated class @ 5:00am

The CrossFit Open begins tonight at 7:00pm (central). So for these 5 Thursdays, Endurance will be a little less intense with the intent of recovery and preparation. Recovery is just as important as the work itself so please make it a priority to get in here and get mobile. Not only with this be an aid but it will allow you to get into positions that maybe you struggle with and or prevent possible injury. As most have you seen this week with Overhead Squats. Le’t get better everyday. Like our motto, #TrainToLiveLiveToTrain

Start with 10 minutes foam rolling & mashing

Then 1 round of:

3:00 easy bike

1:00 each side shoulder distraction

3x10 hollow to open on the rig

3:00 easy row

1:00 each side pigeon pose

30 slow air squats

3:00 easy bike

1:00 double KB hold at sides

3 x 10 bird dogs with elbow touch

3:00 easy row

1:00 straddle stretch with each forward fold, left side, then right side

3 x 10 down dog to up dog

Finish with 10 minutes foam rolling & mashing