Aug 14, 2016

Monday 16.08.15

Warm-up:
1 min jump rope (SU)

2 Rounds:
- 10x air squats
- 5x supermans
- 5x hollow rocks
- 5x strict pullups

WOD:
“Annie”

For Time:
50-40-30-20-10
- Double Unders
- Situps

Cool Down:
- Pigeon and couch stretch 1 min per side and finish with child’s pose for 10 breaths

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!

8 comments:

AARON DEVAN said...

Rx - 7:08

Matthew DeSabio said...

Rx - 16:18 -- went from 1 double under in a row to 5 by the end. First set took forever and a day but improved jumping rope skill quite a bit on this one

Matthew DeSabio said...

Rx - 16:18 -- went from 1 double under in a row to 5 by the end. First set took forever and a day but improved jumping rope skill quite a bit on this one

monroe said...

9:39 rx. Great crowd today. Congratulations to Angela, got her first double under!

David Batchelor said...

Scaled DUs 2x1 8:34

Dwayne Beasley said...

11:14 All DUs - interspersed with singles. Followed with 3x5 muscle-up progression work

Matt Slyder said...

13:00 (450x SU)

Russ Ames said...

11:24 Rx

Greetings from Kirtland AFB NM,