Warm-up:
- Jump rope (1 min)
- Spiderman Walks 50ft
- Inchworm 50ft
2 Rounds of:
- 10 back extension
- 15 air squats
- 5 strict pull ups (band/jumping/ring rows as needed)
WOD:
- Back Squat 5-5-5-5-5
- 100 AbMat Sit ups
Cool Down:
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)
- 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!