Feb 16, 2017

Friday 2017.02.17



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs


2 rounds not for time:
- 10 “light” wall ball shots
- 8 Burpees


WOD:
“Three the Hard Way”

For Time:
- 300 Wall ball (20/14 lb ball, 10’\9’ target)
- 300 Burpees
- 300 Double unders

Three partners perform three exercises where only one person works at a time until all reps are complete. Do the movements in any order you wish. Each person must perform at least 25% (75 reps) of the work for each exercise. 


Cool Down:
Rig:
- Hang from Rig (1min)

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


There’s so much to be excited about in 2017. Be a part of it all by signing up for the Open now at games.crossfit.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:

Tyler Brown said...

My name is Tyler Brown, and I am an Army Civilian out of Redstone Arsenal, AL. I will be visiting Fort Leavenworth from March 6-24 for a training class, and have been searching around for a box to workout in while I am there. I have read on your page how you guys operate as far as classes are concerned, and that you are part of the MWR program. I was hoping to get some work in with you all while I am there. My question is regarding the Open. Do you guys have specific times set for those planning to do Open workouts?

Matt Slyder said...

Friday night 1630. We have one main event that starts at 1630 each Friday. Heats go until complete. You can also find more information on the Facebook page for Iron Major CrossFit.

AARON DEVAN said...

27:05 with Patrick