- Dynamic stretching
- 500m row
Main WOD- 500m row
3RFT
- 400m Run
- 40x Walking Lunge
- 30x Ab-Mat SU
- 20x Push-ups
- 10x Burpees
Mobility WOD
- Splits to the front and side Example (go to 1:50)
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!
Main WOD
Walking Lunge: Keep your chest upright throughout the movement. Knee all the way down to the ground.
Mobility WOD
- 4 stretches: ground splits, box splits, left and right leg split. Hold each position for two minutes. 8 minutes if you work through each stretch once. If you have the time, work through twice.