In January, we dedicated Thursdays to core work and mobility. Â We will continue to dedicate time to our core and mobility in February. Â However, the dedicated day will move each week to make sure everyone gets a chance to receive the benefits. Â Our core is made up of our abs, muscles around the spine, and even down to our hip flexors. Â The core can generate an impressive amount of power and developing this muscle group can translate to a much better and safer functional fitness experience.
CrossFit Alloy WOD for 2/5/2015:
Core/Mobility:
4 Rounds for quality:
5 Hip Back Extensions
5 Sec Hold
10 Twists while holding extended plank (5 to each side)
Between rounds roll hamstrings, Glutes, and Hip Flexors for 1 min per muscle group
MetCon:
3 Rounds for Time:
1 Stair Climb
10 Wall Balls (20/14)(10’/9′)
8 Back Squats (155/105)
Post Time to Comments
10:00am – Road Warrior Workout
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
1 Stair Climb
10 Wall Balls (20/14)(10’/9′)
8 Back Squats (135/95)
Brass:
3 Rounds for Time:
1 Stair Climb
10 Wall Balls (20/14)(10’/8′)
8 Back Squats (115/75)
Bronze:
3 Rounds for Time:
1 Stair Climb
10 Wall Balls (14/10)(9’/8′)
8 Back Squats (95-75/65-55)
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
1 Stair Climb
10 Wall Balls (20/14)(10’/9′)
8 Back Squats (135/95)
Brass:
3 Rounds for Time:
1 Stair Climb
10 Wall Balls (20/14)(10’/8′)
8 Back Squats (115/75)
Bronze:
3 Rounds for Time:
1 Stair Climb
10 Wall Balls (14/10)(9’/8′)
8 Back Squats (95-75/65-55)