- 800m jog to track
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 5 minutes in a push up plank position
20 Rounds
- 100m sprint
- maximum of 30 seconds rest
Mobility WOD
- partner quad and calf mash
Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
- With this workout, focus on form and consistency of effort. In other words, practice running. Warm up well, and go for about 80% effort.
Sprinting is an elemental part of CrossFit (consult your copy of “What is Fitness” or Level 1 Trainer Guide), along with weightlifting and gymnastics. In my opinion we do far too little of this powerful metabolic training exercise.
Mobility WOD
- partner up and use your foot to mash your partners quads and calfs. Use enough pressure that they feel it but don't make it so much that it is painful (a little pain is ok). Spend two minutes on each part and switch. Pick someone you don't know that well. Nothing like shared pain to start a conversation.
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
- With this workout, focus on form and consistency of effort. In other words, practice running. Warm up well, and go for about 80% effort.
Sprinting is an elemental part of CrossFit (consult your copy of “What is Fitness” or Level 1 Trainer Guide), along with weightlifting and gymnastics. In my opinion we do far too little of this powerful metabolic training exercise.
- partner up and use your foot to mash your partners quads and calfs. Use enough pressure that they feel it but don't make it so much that it is painful (a little pain is ok). Spend two minutes on each part and switch. Pick someone you don't know that well. Nothing like shared pain to start a conversation.