- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
Core work: 3 x 10 GHD sit ups.
WOD: “Swing Away.”
Two partners face one another with a kettle bell between them. Alternate performing two-handed chest-high swings in an ascending ladder (1-1, 2-2, 3-3, and so on) until one partner cannot match the other’s set of reps without pausing, then reverse the ladder. Rest only as long as it takes your partner to complete their turn.
Mobility WOD
- Foam roller
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
- Russian swings, not American. Use a weight that is challenging but not too heavy.
Mobility WOD
- Spend 10 minutes on the foam roller