- Dynamic stretching
Main WOD- Accumulate 5 minutes in the push up plank position, then
- 239 burpees, one for each year of the independence of our great nation!
Mobility WOD
- Foam roller
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
This is a high volume gymnastic workout. There are several approaches you may take to tackle this one.
If you have the capacity and want to do this for time, you could do this as a metcon. Pick a pacing strategy that you can manage for this volume. Don’t burn out in the first 30 reps.
Another option is to break up the reps over the course of the day, say, 20 reps at a time, every hour or so.
Still another option is to team up with one or two people and go in rounds. Get the family involved.
Mobility WOD
Grab the foam roller and spend 10 minutes working through areas that need attention.