- Dynamic stretching
- 500m row
Main WOD- 500m row
- Accumulate 5 minutes in the push up plank position, then
20 minute AMRAP
- 5 goblet squats (53/35)
- 10 push ups
- 15 KB Russian swings (53/35)
Mobility WOD
- Pectoral mash
- pigeon 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
Pretty simple. A squat/push/hinge combination in a familiar rep scheme. Ensure full depth on the squat and keep your weight on your heels. Swings are Russian so shoulder height is as far as you'll go. Derive the power from your hips, not your arms.
Mobility WOD
More mashing of the upper body today. Lay flat on the floor and place a lacross ball into the pectoral muscle. Move the arm thats on the same side through its range of motion. If your natural anatomy prevents this method from happening, lay on your back and use the weight of a kettlebell to push the ball into the muscle. Hold each mash/stretch position for two minutes.