Aug 29, 2016

Tuesday 2016.08.30

Warm-up:
- Slow jog to track (from Bubble or sub as desired)
5-7 mins quad/hamstring/calf stretches as needed 

WOD:
Sprint 8 x 200 meters at 80% effort 

Cool Down:
- Walk back to Bubble (or sub as desired)

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)
- Extended 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!



8 comments:

Matt Slyder said...

Avg 35 sec x8
25 strict pull up
50 push up

AARON DEVAN said...

30"-37"

Dwayne Beasley said...

41 to 36 secs over the 8 200s. Finished with 3x5 strict pull-ups

Joel Miller said...

37-41 seconds at 8x200....great workout with all the folks....the Chaplain pushed me!

monroe said...

44.19 to 45.98
Followed by 4 x 5 strict pull ups

Patrick Rood said...

35-40 seconds, mainly 38s.

Michelle Kasper said...

My average was :45. All but the first 2 were :44-:45.

Sara Cheatham said...

:44 average.
38.06 best.
47.08 slowest