Jun 22, 2015

Tuesday 15.06.23

Warm Up
- Dynamic stretching
- 500m row

Main WOD
3RFT
- 400m Run
- 40x Walking Lunge
- 30x Ab-Mat SU
- 20x Push-ups
- 10x Burpees

Mobility WOD
- Splits to the front and side Example (go to 1:50)

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!

Main WOD
Walking Lunge: Keep your chest upright throughout the movement.  Knee all the way down to the ground.

Mobility WOD
- 4 stretches: ground splits, box splits, left and right leg split.  Hold each position for two minutes.  8 minutes if you work through each stretch once.  If you have the time, work through twice.

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