- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
- Accumulate 1 minute L-sit. Knees above hips.
Back squat
- 5-5-5-5-5 reps
Mobility WOD
- Splits
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 weight across each set. Ensure full depth is reached, hip crease below the knee. Maintain a good lumbar curve, keep your weight on your heels, and drive with your hips.
Mobility WOD
- Practice splits; right, left and center. Hold each for 1 min. Rotate through 2x.