Sep 21, 2016

Thursday 2016.09.22


Warm-up:
- 400m run
- 15 air squats
- 15 push ups
- 1 min jump rope


WOD:
20 Minute AMRAP:
- 30 Double Unders
- 20 Air Squats
- 10 Push 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)
- 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!

4 comments:

AARON DEVAN said...

14rnds + 30 reps. Rx

Matt Slyder said...

12+35 SU

Sara Cheatham said...

11+83 SU...so close to 12! :(

Patrick Rood said...

Had to wait till Saturday, 11rds + 34. Did a mix of 2:1 and 1:1 SU:DU for a min of 15 DU per rd.