Aug 4, 2016

Friday 16.08.05

Warm-up:
- Samson Stretch (3x each leg, hold 15-30 secs each side)
- 20 Mountain Climbers (slow & knees touch outside elbows)
- 20 Inchworms w/Push-up at bottom
- 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:
- Row Relay
With a three person team, row 5K with each person rowing 250 meters at a time.
Post time to complete to Comments.

Recovery:
- Pigeon Stretch
- Couch Stretch
- Downward Dog
- Upward Dog
- Foam Roller: Back, Glutes, Hamstrings, Hips, Calves, Shoulders

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:

Rich M. said...

The 0530 group is growing!! Great crowd! Make sure you work on some mobility this weekend. If you are new to CrossFit, I recommend you go acquire a lacrosse ball (or two or three), and a roller at a minimum. We will continue to work mobility in the mornings.

Great work! Glad to be a part of the team!

AARON DEVAN said...

Aaron D/Ryan P/Mark V - Rx - 17:43

Looking forward to a couple days of recovery. This has been a tough week. See you guys on Monday.

Sara Cheatham said...

I've got to go see my brother, he's in bad shape. Bummed I'll miss 1600--Kill it guys!

Matt Slyder said...

19:14 with 2 person team

AARON DEVAN said...

Matt - That's solid. Nice work.

Dwayne Beasley said...

22:19 with my wife Rebecca and Earl.