- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 1.5 minutes in L Sit, then
“Crazy 8’s”
8 rounds of:
- 8 push ups
- 8 pull ups
- 8 squats
- 8 sit ups
- 8 lunges
- 8 burpees
- 8 Wall ball 10’ target (20/14)
- 8 Back extensions
Mobility WOD
- Practice splits
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
- Multiple exercise workout. Ensure you keep a whiteboard with the exercise order and round count. 40 Minute time cap
Mobility WOD
- Groin problems often result from lack of flexibility. Spend two minutes trying to achieve a side split and then 1-2 minutes in a front split with each foot forward.