- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 1 minute in L Sit, then
- 3 minutes push up plank
- 30 hollow body rock exercise
“Annie”
50-40-30-20-10 rep rounds for time of
- Double unders
- Sit ups
Mobility WOD
- 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
- Note for the double unders; its not how high you jump, its how quickly you can rotate the rope.
Mobility WOD
- After 150 sit ups your hip flexors will need to be stretched out. Hold each side for a minimum of two minutes.