- Dynamic Stretching
Main WOD- Accumulate 5 minutes in the push up plank position, then
5 Rounds for time:
- 10 Toes to bar
- 15 Box jumps (Step down)
- 20 Kettlebell swings (53/35)
Mobility WOD
- Hamstring mash and 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
Here’s an opportunity to put your pacing strategies to the test in a hi rep triplet. You may be able to bust out that first round unbroken, but will the third round bust you? Pre commit to a rep scheme you are confident you can maintain and stick to it until the fifth round. Then expend all remaining.
Mobility WOD
You're probably feeling the squats and running. Have a seat on a box with a lacrosse ball and put the ball under your leg. Contract and extend your leg while slowly moving the ball from your knee to your glutes. Couch stretch is to open up the hip flexors after the toes to bar. 2 minutes each side for each portion.