- 500m row
- Dynamic stretching
Main WOD- Dynamic stretching
20 Minute AMRAP
- 4 strict Pull ups
- 8 push ups
- 12 calorie row
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
- Twenty minutes is a good chunk of time. I recommend shortening your warm up and focusing it on the movements you’ll use in the WOD. Use it to get a sense of the pace you can maintain.
Mobility WOD
- Hold each stretch each side for 2 minutes.
- Hold each stretch each side for 2 minutes.