- Dynamic stretching
Main WOD- Core work: “Coffee Table,” five max effort attempts. To make a table, sit on the floor with hands behind shoulders and knees bent at 90 degrees. Take a breath, brace your core and lift your hips until your torso is parallel to the ground. Engage your hamstrings and press up through the shoulders, retracting your shoulder blades. When you begin to sag, release and rest for the next attempt.
WOD: “Karen,” 150 wallball (20/14) shots to a 10’/8’ target
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
- Ensure full depth of the squat on the wallball shots
Mobility WOD
- After 150 squats you'll need to open up the hips again. Hold the stretch each side for 2 minutes.