- Dynamic stretchingMain WOD
- 800m row
- 800m row
- Accumulate 5 minutes in a push up plank position
- Back Squat
After each set drop and do 20 sit-ups, then rest no more than 2 minutes between sets.
- Banded hamstring stretch
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
- Warm up well starting with the bar and work up to a weight you can squat with near perfect form for five sets across. Ensure that your body is tight; abs, glutes, everything, before you try to complete the lift. Breath at the top of the lift only. Keep a good lumbar curve and your weight on the heels.
- Wrap a band around a vertical pole on the pullup wrack. Lay on your back with one leg up in the air, the other flat on the ground. Wrap the band around the one in the air towards your hip and pull your foot towards your head using your hands, another band, or a towel. Alternate between resisting the pressure and relaxation for a minute. Do for a total of 2 minutes each leg.