- Jog to the track
- Dynamic stretching
Main WOD- Dynamic stretching
Core work: “Dead Bug,” three one-minute rounds. To execute the dead bug lay on your back, suck in your belly and push the lower back into the floor. Extend your arms, legs
and head toward the ceiling. Alternate lowering and raising the arm and leg of one side while maintaining a tight core.
WOD: Sprint 6 x 200 meters
Mobility WOD
- Pigeon 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
- 2:1 work ratio
Mobility WOD
- Hold the stretch on each side for 2 minutes