Aug 24, 2016

Thursday 16.08.25

Warm-up:
- Jump rope (1 min)
- Spiderman Walks 50ft
- Inchworm 50ft

2 Rounds of:
- 10 back extension
- 15 air squats
- 5 strict pull ups (band/jumping/ring rows as needed) 

WOD:
- Back Squat 5-5-5-5-5
- 100 AbMat 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 

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...

225/255/295/300(PR)/285

Dwayne Beasley said...

Well done on the 5 rep PR.. 300 !

monroe said...

135, 145, 155, 165, 175
100 AbMat sit ups

Dwayne Beasley said...

135 155 185 185 185 with 3x5 strict pull-ups. Forgot the sit-ups...therefore I avoided monkey butt

RLHorn said...

Feeling like I'm getting my strength back, finally! Still focusing mostly on my form, but felt good about today's back squats.

Matt Slyder said...

195#
Extra 2x 225# PR
100 unbroken