Aug 21, 2016

Monday 16.08.21

Warm-up:
- Row 500m (moderate pace – focused on driving thru the heels, extending legs, opening hip,
and pulling with arms, then return arms, hip, legs.)
- 10 PVC pass throughs
- Samson stretch (15-20 secs each side)
- 10 Back extensions
- 10 Push-ups
- 10 Sit-ups (abmat or GHD)
- 10 Air squats
- 5 Strict pull-ups (band/jumping or ring rows as needed)
- Take 5-7 minutes to practice and or additional warmup on WOD specific movements

WOD:
“Jackie”

For Time:
- Row 1000 meters
- 50 Thrusters (empty bar)
- 30 Pull 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

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!