Warm Up
- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 1 minute in L Sit, then
- 3 minutes push up plank
- 30 hollow body rock exercise
5 Rounds:
- 15 wall ball (20/14)
- 30 Double unders
- Rest two minutes between rounds
- Post fastest and slowest times
Mobility WOD
- Pigeon stretch
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
- Ensure your weight is back on your heels and full depth is reached on the squat. Keep your elbows under the med ball and your chest up.
Mobility WOD
- This stretch is one of the best things you can do for lower back, hip flexors, and your IT band. Spend at least two minutes each leg in the position.
