Warm-up:
- Slow jog to track (from Bubble or sub as desired)
- 5-7 mins quad/hamstring/calf stretches as needed
* Warm up well with some light jogging, stretching, and stride-outs, and cool down with the same. DO NOT blow off the cool down as it will aid greatly in recovery and lessen the severity of DOMS. Pick a pace that allows you to maintain an 80% effort across the attempts. Practice running. Practice mechanics. Practice pacing. Practice mindful running.
WOD:
- Run 20 x 50 m (Recover fully between attempts)
- Follow with 100 AB Mat sit ups
Cool Down:
- Walk back to Bubble (or sub as desired)
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.
- Slow jog to track (from Bubble or sub as desired)
- 5-7 mins quad/hamstring/calf stretches as needed
* Warm up well with some light jogging, stretching, and stride-outs, and cool down with the same. DO NOT blow off the cool down as it will aid greatly in recovery and lessen the severity of DOMS. Pick a pace that allows you to maintain an 80% effort across the attempts. Practice running. Practice mechanics. Practice pacing. Practice mindful running.
WOD:
- Run 20 x 50 m (Recover fully between attempts)
- Follow with 100 AB Mat sit ups
Cool Down:
- Walk back to Bubble (or sub as desired)
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.