Jan 4, 2016

Tuesday 16.01.04

Warm Up
- 3 sets of 10 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
5 Rounds for Time (RFT):

- 30 Double Unders
- 15 Hand Release Push Ups
- 5 Toes to Bar

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- 2:1 single unders if you can't do a double under. 


Scheduling Note:
Mark Monroe will hold a trainer's clinic tomorrow in the Bubble at 1600 for anyone interested in teaching the foundational CrossFit concepts and movements (Squatting, Pressing, Lifting from the Ground).  The class will last one hour.  This is a great, low pressure opportunity to practice your ability to teach, see, and correct proper movement. 



4 comments:

Sapper408 said...

8.13 with the 0530 crew

Kiowadawg said...

8:28 with the 0630 team. Sub'd 90 single unders each round.

monroe said...

7:47 all by myself. Doesn't anybody work out in the afternoon anymore?

Ecko Logrono said...

8:50 by self, got in early today!!!!