Warm-up:
- Row 500m
- Spiderman walk 50 ft
- Inchworm 50 ft
- 15 air squats
- 15 back extensions
- 15 push ups
- 15 PVC pass thru
- 10 mins Clean & Jerk progressions/warm-up as desired (PVC, Med Ball, Empty Bar etc)
WOD:
"Grace”
- 30 Clean & Jerks 135/95
- 100 AbMat Sit ups
- Spiderman walk 50 ft
- Inchworm 50 ft
- 15 air squats
- 15 back extensions
- 15 push ups
- 15 PVC pass thru
- 10 mins Clean & Jerk progressions/warm-up as desired (PVC, Med Ball, Empty Bar etc)
WOD:
"Grace”
- 30 Clean & Jerks 135/95
- 100 AbMat Sit ups
Cool Down:
- Bar Hang – accumulate 1 min
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!