- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 1.5 minutes in L Sit, then
Team Running Cindy.
Two 3-athlete (or two, or one) teams compete against each other for total Cindy rounds. Each team completes three rounds. While one team runs 800m run the other team does rounds of “Cindy.”
“Cindy”
- 5 pull ups
- 10 push ups
- 15 squats
Mobility WOD
- 1/2 Split Right Side 1 minute
- 1/2 Split Left Side 1 minute
- Pigeon Right Side 1 minute
- Pigeon Left Side 1 minute
- banded shoulder distraction
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
- While one team is running an 800m run together, the other team is completing as
many Cindy rounds as possible...when all members of the running team complete their 800m run the teams switch places
Rules:
1) No partial rounds count.
2) Each team member rotates through the Cindy movements once all members have completed their station...i.e. you can't have two team members on pull-ups at the same time.
Mobility WOD