- 500m row
- 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: 15 Minute Kettlebell AMRAP (53/35)
- 8 swings (chest high)
- 8 snatch
- 8 goblet squats
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
- Using Russian swings on this one. The KB should not go above eye level.
Mobility WOD