- Dynamic stretching
- 800m row
Main WOD- 800m row
- Accumulate 5 minutes in a push up plank position
- Front Squat
5-5-5-5-5
After each set drop and do 20 sit-ups, then rest no more than 2 minutes between sets.
Mobility WOD
- Hip capsule mash
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
- Warm up well starting with the bar and work up to a weight you can squat with near perfect form for five sets across. Ensure that your body is tight; abs, glutes, everything, before you try to complete the lift. Breath at the top of the lift only. Keep a good lumbar curve and your weight on the heels.
Mobility WOD
- Time to grab the lacrosse ball again and start with the personal torture. Set the lacrosse ball on the ground and sit on it, putting the weight towards the top of your hip and the glute muscle. If you're feeling froggy, do a figure four stretch at the same time. Spend 2 minutes total each side and then stretch your legs to flush out your system.