Aug 25, 2016

Friday 16.08.26

Warm-up:
- Row 500m

2 Rounds of:
- 10 Box jumps (20in box)
- 10 Push ups
- 10 Air squats
- 5 Strict pull-ups (band/jumping/ring rows as needed)
- Then 5-7 mins WOD specific warm-up and practice as desired 

WOD:
Partner WOD: “I Go, You Go”

Two partners work through the exercises in an I go- you go fashion where one person does ten reps at a time, then the other does ten reps until that exercise is done, then move on to the next exercise. Do the exercises in any order you wish.

For Time:
- 120 KB swings (eye-level height, 53/35lb)
- 120 Double unders
- 120 Medicine ball cleans (20/14lb)
- 120 Burpees
- 120 Sit ups 

Cool Down:

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Child’s pose (10 deep breaths)
- Finish with foam roller as needed 

**1600 Class Only - 30 min Restorative Yoga Session/Cooldown (by Yoga Instructor Rebecca) 

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...

16:26 _ w/ Ryan P

Sara Cheatham said...

18:54 solo act with everything @ 60reps in my chosen order...misread med ball cleans and did wall ball instead. oops.
rope-14# wallball-burpees-ab mat-36# swing

Michelle Kasper said...

I think Jana and I clocked in at 26:47, or something like that. I could really tell my nutrition was off today. Had burpee burnout a lot sooner than I should have. Great yoga session after, even though I had to cut out early.

Dwayne Beasley said...

Rebecca and I at 31min or so. Enjoyed the yoga too

AARON DEVAN said...

Nice work Sara. That's impressive.

Matt Slyder said...

23:24 Matt (Rx) and Matt (Sx)