- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Core work: Alternate one minute push up plank and one minute glute bridge, three rounds, six minutes total. To execute the glute bridge lay flat on the ground with your arms by your side and your heels about a foot from your butt. Knees should be at a 90 degree bend. Then pull your ankles backward engaging your hamstrings and press your hips up as high as you can.
WOD: Shoulder Press, 3-3-3-3-3
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
- Increase weights across each set
Mobility WOD
- Hold the stretch on each arm for 2 minutes