Sep 14, 2016

Thursday 2016.09.15


Warm-up:
Light jog to track from Bubble (sub as desired if meeting at track)

WOD:
- Sprint 6 x 300m

Warm up well with some light jogging, stretching, and stride-outs, and cool down with the same. DO NOT blow off the cool down as it will aid greatly in recovery and lessen the severity of DOMS. Pick a pace that allows you to maintain an 80% effort across the attempts. Practice running. Practice mechanics. Practice pacing. Practice mindful running.

Cool Down:
- Brisk walk back to the Bubble

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!

3 comments:

AARON DEVAN said...

:51-:54

Sapper408 said...

That was harder than I thought - I feel like my lungs and legs still needed to recover from Fran

Matt Slyder said...

55-60 sec x6
Handstand practice
P90X ab ripper