- 3 sets of 10 each exercise (GHD Sit ups, pushups, pullups, air squats)
Main WODFor time: 10 Rounds
- 100 Meter sprint
- 10 Push Ups
Mobility WOD
- calf stretch
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
- Less than a mile in sprints so it shouldn't take too long. Ensure full depth on the pushups, ie chest to ground, and extend all the way at the top. Focus on the ground 6-12 inches in front of you to keep your head from sagging and keep your body in a straight line.
Mobility WOD
- Hold each stretch each side for 2 minutes.