- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 1.5 minutes in L Sit, then
For time:
Run 5k
Mobility WOD
- calf mash
- couch 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
- Focus on proper form, including breathing, while running.
Mobility WOD
- After running calfs need some attention. Spend a minute mashing each side and then do it again. Couch stretch will help with the hip flexors. Spend two minutes each side.