Warm Up
- Dynamic stretching
- 3 sets of 7 each exercise (GHD Sit ups, pushups, pullups, air squats)
-500m row
Main WOD
Team workout: For time: A team of three completes the following.
“At 3,2,1 GO” Each member completes 100 Double unders. When the first member is done, begin the following where only one athlete works at a time:
- 100 Calorie row
- 100 Suitcase Box Step Ups (hold ONE dumbbell, 45/25)
- 100 Deadlifts (135/115)
Mobility WOD
- Foam Roller
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
- Switch partners as needed, completing each exercise before moving to the next. Full hip extension at the top of the step ups. Keep a good lumbar curve throughout the deadlift.
Mobility WOD
- Hit any tight spots for 10 minutes.
ROUTINE IS THE ENEMY.