- 400m Run
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 1 minute in L Sit, then
- 3 minutes push up plank
- 30 hollow body rock exercise
“Pass it on”
For time:
- Two person team makes 100, 10 meter med ball passes (20/14).
Mobility WOD
- Foam roller.
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
- Pass the ball from the waist keeping a tight core. 10 burpee penalty for both athletes every time the ball is dropped. Burpees must be completed before continuing.
Mobility WOD
- Spend at least 10 minutes hitting any sore spots.
- Spend at least 10 minutes hitting any sore spots.