Open Gym THIS Sunday!
CrossFit Open Tee Shirts ORDERS ARE DUE SUNDAY 1/23
The Board
9:00 in each station ~ 4:00 to transition to the next.
The Mobility
The Warm-Up
You will do one warm-up depending on what your start station is. Pay attention to what station is coming next and why you may have some of those movements sprinkled into your warm-up.Wall Slides
Station #1
Instead of flinging yourself up over the pull-up bar however you can to achieve Rx, take this time to pick a rep range that makes sense for you. Use this time to practice our Tuesday gymnastic skills (TIGHT Hollow/Arch) and see your strength continue to develop.9:00 As Many Reps as Possible
- Thrusters
- Pull-Ups& Scaling
- Single Leg Tuck-Up
Station #2
- Overhead Squat (from ground)
- Scale range of motion to achieve good form. If shoulder injuries, do Front Squats instead.
- Single Leg Tuck-Up
- Bar Hops
Station #3
The video below shows the Double Dumbbell Chest Press on a flat bench. We will be working the same movement with the bench set to a 45 degree angle.https://youtu.be/8JDMVbCKo0o
