Thursday…8/6/15

Read about Open Gym 2.0: https://crossfitforglory.com/open-gym-reboot/
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A. Warm-Up:
-Dynamic Stretching
– 500m Row
– Accumulate 5 minutes in the push up plank position
 
B. MWOD:
– Pectoral mash
More mashing of the upper body today. Lay flat on the floor and place a lacrosse ball into the pectoral muscle.  Move the arm thats on the same side through its range of motion.  If your natural anatomy prevents this method from happening, lay on your back and use the weight of a kettlebell to push the ball into the muscle.
– Pigeon Stretch
Hold each mash/stretch position for two minutes.
 
C. WOD:
20 minute AMRAP
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5 goblet squats (53/35)
10 push ups
15 KB Russian swings (53/35)
 
Goals/Expectations:
Pretty simple. A squat/push/hinge combination in a familiar rep scheme. Ensure full depth on the squat and keep your weight on your heels.  Swings are Russian so shoulder height is as far as you’ll go.  Derive the power from your hips, not your arms.