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CrossFit Alloy WOD for 7/9/2015

We try to add some mobility work at least once a week.  First, everyone can use more mobility.  It helps us recover, it helps us maintain/improve range of motion, and it helps us avoid injury.  For mobility to be effective, you must do it multiple times a week.  What we do in class will help you at a basic level.  But, it is also meant as an demonstration to what you can do on your own time.

CrossFit Alloy WOD for 7/9/2015:

Mobility:
Banded Wrist Pulls
Banded Shoulder Pulls
Banded High Rack Stretch
Kneeling Wrist Stretches

MetCon:
3 Rounds for Time:
1 Road Sprint
25 Handstand Pushups (Ab Mat/Raised Target)
100 Double Unders

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  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    1 Road Sprint
    18 Handstand Pushups (Raised Target)
    80 Double Unders

    Brass:
    3 Rounds for Time:
    1 Road Sprint
    18 Piked Handstand Pushups
    60 Double Unders or 180 Single Unders

    Bronze:
    2 Rounds for Time:
    1 Road Sprint
    15 DB Shoulder Press (35/20)
    150 Single Unders

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    3 Rounds for Time:
    1 Road Sprint
    18 Handstand Pushups (Raised Target)
    80 Double Unders

    Brass:
    3 Rounds for Time:
    1 Road Sprint
    18 Piked Handstand Pushups
    60 Double Unders or 180 Single Unders

    Bronze:
    2 Rounds for Time:
    1 Road Sprint
    15 DB Shoulder Press (35/20)
    150 Single Unders