Warm Up
- 400m run
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 1.5 minutes in L Sit, then
2k row
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
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
- This should be a relatively quick workout. Spend time afterword working on the mobility. Today would be a good time to work on a skill after the row.
Mobility WOD
- Now that the legs are nice and warm time to get flexible.