- 400m run
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 1.5 minutes in L Sit, then
“Angie”
For time:
- 100 Pull ups
- 100 Push ups
- 100 Sit ups
- 100 Squats
Mobility WOD
- 1/2 Split Right Side 1 minute
- 1/2 Split Left Side 1 minute
- Pigeon Right Side 1 minute
- Pigeon Left Side 1 minute
- banded shoulder distraction
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
- Angie is a benchmark WOD. Complete each exercise type before moving on to the next. Scale as needed
Mobility WOD
- More hamstring flexibility work. Banded shoulder distraction is to relieve your shoulders after the pull ups.