- Dynamic stretching
- Hip opening drills and couch stretch
Main WOD- Hip opening drills and couch stretch
- Accumulate 5 minutes in the push up plank position, then
13 minute AMRAP:
- 13 calorie row
- 13 Toes to bar
Mobility WOD
- couch 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
Rowing: focus on strong pulls and try to get each pull to equal one calorie.
Toes to bar: activate the shoulders to keep your body from swinging. If you cannot do t2b, do knees to elbows.
Mobility WOD
Couch stretch will lengthen the hip flexors after we just shortened them by doing the toes to bar. Hold each leg for one minute and alternate through 2x.