- 400m Run
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 5 minutes in a push up plank position
5 Rounds for time:
- 30 Double-unders
- 30m Farmer walk, minimum ½ body weight.
One length of the bubble is 30 meters.
Mobility WOD
- Forearm and tricep 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
- Today we are working on some skill work with the double unders, specifically coordination, and strength. A suggestion on the double unders, its not how high you jump each time the key is on how fast you spin your wrists.
Mobility WOD
- Grab a lacrosse ball and a box. Spend 2 minutes on each arm. Put ample pressure down on the ball with your other arm. You'll probably feel it after the farmer walk.