- Dynamic stretching
- 500m row
Main WOD- 500m row
- Accumulate 5 minutes in the push up plank position, then
- Run 5k for practice
Mobility WOD
- Calf mash and hamstring stretch
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
The intent today is not to run 5K as fast as you can. The intent is to practice running. That means paying conscious attention to proper posture, mechanics, cadence, arm swing, foot strike, all that stuff you put on auto pilot when you lace up and go. For many of us running is a mindless effort with little attention paid to form and efficiency. If you don’t believe that, pay attention to the form you see on folks here on post running up and down Grant Avenue, heel striking, valgus knees, collapsing ankles, poor head position, the list is endless. Bad form is a recipe for injury. Focus on your breath, midline, foot strike, and stride pattern. Partner up with someone and have them observe your form.
Mobility WOD
After running this will help with range of motion and decrease likelihood of tendon injury.