Mar 16, 2016

Thursday 16.03.17

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
“Practice Day”
Pick a few or all of the movements and perform them for quality of movement. Then, grab a lacrosse ball, a roller, and a band and do some hunting for the tight spots in your tissues and joints
- 5 x 20 Double unders
- 5 x 5 Toes to Bar
- 3 x 10 Wall ball
- 3 x 3 Box jumps
- 5 x 2 Handstand Push ups

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
- Recovery day before the open WOD.  Get limber so tomorrow you can crush the workout.

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