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CrossFit Alloy WOD and Road Warrior for 2/5/2015

By February 4, 20152 Comments

In January, we dedicated Thursdays to core work and mobility.  We will continue to dedicate time to our core and mobility in February.  However, the dedicated day will move each week to make sure everyone gets a chance to receive the benefits.  Our core is made up of our abs, muscles around the spine, and even down to our hip flexors.  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

Join the discussion 2 Comments

  • Crimlaw says:

    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)

  • Crimlaw says:

    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)