- 500m row
- Dynamic stretching focusing on hip mobility
Main WOD- Dynamic stretching focusing on hip mobility
- Handstand practice: Accumulate two minutes in a handstand. In order of skill, use freestanding, belly facing wall, back facing wall, or piked off a box.
WOD: Snatch 3-3-3, 2-2-2, 1-1-1
Mobility WOD
- 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
- Find a weight for each rep scheme ie 3 is different weight than the sets of 2, ect.
Mobility WOD
- Hold the stretch on each arm for 2 minutes