- 800m row (2:20 pace, its a warm up)
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 5 minutes in a push up plank position
3 RFT
- 30 calorie row
- 20 KB swings 53/35
- 10 box jumps, 20” (Step down)
Rest 2 minutes between rounds
Mobility WOD
- Hip and Psoas mash
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
- Pace yourself so as to maintain a steady pace in all three rounds. Aim for the same time to complete each round. Practice your rowing mechanics: legs, body, arms, arms, body, legs. Take your time returning to the catch, don’t rush it. Step down from the box to protect your Achilles tendons.
Mobility WOD
- The hip and psoas mash will help release tension in the hip capsule. This will allow for better range of movement in the bottom of the squat.