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
Post Time to Comments
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
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