We will give everyone a little heads up today. For those who have been waiting for “Randy,” tomorrow is it. Pace accordingly today.
CrossFit Alloy WOD for 6/18/2015
Mobility:
Banded Shoulder Mobility
Overhead banded pull with foam roller on Lats
MetCon:
For Time:
Row 50 Cal
then . . .
3 Rounds
30 Toes to Bar
30 Squats
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 30 Cal
then . . .
3 Rounds
20 Toes to Bar
20 Squats
Brass:
For Time:
Row 30 Cal
then . . .
3 Rounds
20 Hanging Leg Raises
20 Squats
Bronze:
For Time:
Row 30 Cal
then . . .
3 Rounds
20 Lying Leg Raises
20 Squats
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 30 Cal
then . . .
3 Rounds
20 Toes to Bar
20 Squats
Brass:
For Time:
Row 30 Cal
then . . .
3 Rounds
20 Hanging Leg Raises
20 Squats
Bronze:
For Time:
Row 30 Cal
then . . .
3 Rounds
20 Lying Leg Raises
20 Squats