Warm Up
- Dynamic stretching
- 3 sets of 5 each exercise (GHD Sit ups, pushups, pullups, air squats)
-500m row
Main WOD
As many rounds as possible in 20 minutes of:
“Cindy”
- 5 Push ups
- 10 Push ups
- 15 Squats
Or
“Mary”
- 5 Hand stand Push ups
- 10 One-legged squats
- 15 Pull ups
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
- This is a good benchmark WOD to track your progress. Find a steady pace and keep to it. Ensure you're breathing through each exercise.
Mobility WOD
- Hold each stretch each side for 2 minutes.
ROUTINE IS THE ENEMY.