- 400m Run
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 1 minute in L Sit, then
- 3 minutes push up plank
- 30 hollow body rock exercise
Front Squat
3-3-3-3-3-3
Mobility WOD
- couch stretch and 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 good position on the squats. Feet shoulder width apart, full depth with hip crease below the knee, and maintain a good lumbar curve throughout.
Mobility WOD
- Hold each stretch for a minimum of two minutes per side. If you have additional time work on practicing the splits.