Sep 13, 2016

Wednesday 2016.09.14


Warm-up:
- Row 500m
- Samson stretch 10-15 secs each side
- 10 GHD situps
- 10 Strict pullups
- 10 Back extensions
- 15 Air squats

WOD:
- Deadlift: 3-3-3-3-3
 
Followed by Mini-METCON:
 
3 RFT:
- 10 Toes to Bar
- 10 Kettlebell swings (eye level 53/35lb)

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!

9 comments:

Boo said...

394x3
5:53

Boo said...

394x3
5:53

AARON DEVAN said...

394!! Nice work Boo.

DL - 315/345/355/345/345
Metcon - 1:51

Sapper408 said...

2.49 metcon

Mark Vidotto said...

275, 275, 275, 285, 285
2:00 Rx

monroe said...

225, 245, 275, 255, 255

Dwayne Beasley said...

225 255 275 275 275 2:59

Matt Slyder said...

1 rep max, new PR 320#
DL 15x 225#
METCON Rx 3:25

Sara Cheatham said...

155, 165, 177, 177, 177