Jul 26, 2016

Wednesday 16.07.27

Warm Up:
- 600m Row
- 20 Mountain Climbers (slow & knees touch outside elbows)
- 20 Walking Lunges (10 each leg)
- 20 Inchworm
- 20 Single Leg Touches (10 each leg) - Balancing on one foot, hinge forward at the hips to tap the ground. Keep the other leg straight out behind you.

WOD:
- Deadlift: 3-3-3-3-3
- Follow with 100 AB Mat sit ups


Mobility Wod:
- Hanging Stretch - hang from pull-up bar to decompress spine (2 mins)
- Toe Touches (standing & seated)
- Seated Butterfly Leg Stretches
- Foam Roller: Glutes, Quads, Hips, Calves

Post loads and results to www.ironmajorcrossfit.com.



Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

6 comments:

AARON DEVAN said...

Rx - 315/355/335/335/315

Boo said...

235,315,330,375,385
My favorite day!!!

monroe said...

245, 255, 265, 275, 285
100 AbMat sit-ups

Angela Edwards said...

85, 115, 135, 155, 155
100 ab mats

Dwayne Beasley said...

205 225 225 235 245 followed by 100 SU

Sara Cheatham said...

135x3 for 5 sets
100 ab Mat
a great day to learn better DL technique. Just the right cues and small tweaks to my form by the coaches made up for feeling defeated after MU day!