***2015 CrossFit Open Begins Friday***
Warm Up as a Group
- 30 Push Ups
- 30 Sit Ups
- 30 Pull Ups
- 30 Lunges
Main WOD - Active Recovery
1 RFT, 60-70% Max Effort
- 2.25 mile Run
Skill
- 4 x 10 Turkish Get Ups (alternating sides)
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Warm Up: These movements are not for time, so ensure you perform each exercise using correct form and full range of motion. Focus on good form during all movements.
Main WOD: Today is an active recovery day to allow the body to rest and prepare for the Open on Friday while still practicing mobility, strength, and skill work. There is no time requirement, therefore athletes should execute the run at their desired pace.
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| Golf Course Route - Cody to Biddle to Pope to Grant |