- 400m run
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 1.5 minutes in L Sit, then
Power Clean
- 3-3-3
- 2-2-2
- 1-1-1
Mobility WOD
- happy baby pose - 1 min
- eagle pose, right - 1 min
- happy baby pose - 1 min
- eagle pose, left - 1 min
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
- Take the time to practice a good set up, then each set should be unbroken with a quick touch and go for the 3-3-3 and 2-2-2. Add weight or stay the same between each lift.
Mobility WOD
- Time to open up the hips while simultaneously mashing your back muscles. Then spend some time on flexibility and balance with the eagle pose.