- 400m jog
- Dynamic stretching
- Bergener Warmup
Main WOD- Dynamic stretching
- Bergener Warmup
- Accumulate 1 minute in L Sit
“Helen”
3RFT:
- 400m run
- 21 Kettlebell swings
- 12 pull ups
Mobility WOD
- Deltoid mash and stretching
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
- Helen is a benchmark WOD. Try to do each round unbroken.
Mobility WOD
- After pullups and KB swings your shoulders will probably be a little smoked. Ensure you spend some time mashing the deltoid, 2 minutes minimum, and stretching.