- Jog to track after L sits
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 1.5 minutes in L Sit, then
8 x 200m Sprints. Use a 1:2 work/rest ratio.
Mobility WOD
- Hamstring and calf 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
- Wear a watch and keep track of your time. 1:2 work/rest ratio means if you run a 30 second split, you rest a minute and do it again.
Mobility WOD