Don’t forget that we will be closed on Saturday. Primal Fitness Pittsburgh, LLC will be hosting a kettle bell seminar.
CrossFit Alloy WOD for 4/9/2015
Upper Back Mobility:
1. Foam roll the upper back for 2 minutes
2. Upper Back Extension low, mid, and high back – 8 extension at each position
3. Spend 2 minutes working on extension at tightest area from step 2
4. Spend 1 minute on roller with chest open and hands out to the side
(For examples, see video below)
MetCon:
As Many Rounds as Possible in 7 Minutes:
20 Wall Balls (20/14)(10’/9′)
20 Double Unders
Rest 3 Minutes
As Many Rounds as Possible in 7 Minutes:
10 Wall Balls (20/14)(10’/9′)
30 Double Unders
Post Rounds for AMRAP 1 and Rounds for AMRAP 2 to Comments
10:00am – Road Warrior Boot Camp with Vanessa
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 7 Minutes:
20 Wall Balls (20/14)(10’/8′)
20 Double Unders
Rest 3 Minutes
As Many Rounds as Possible in 7 Minutes:
10 Wall Balls (20/14)(10’/8′)
30 Double Unders
Brass:
As Many Rounds as Possible in 7 Minutes:
15 Wall Balls (20/14)(10’/8′)
15 Double Unders or 45 Single Unders
Rest 3 Minutes
As Many Rounds as Possible in 7 Minutes:
10 Wall Balls (20/14)(10’/8′)
20 Double Unders or 60 Single Unders
Bronze:
As Many Rounds as Possible in 7 Minutes:
15 Wall Balls (14/10)(10’/8′)
30 Single Unders
Rest 3 Minutes
As Many Rounds as Possible in 7 Minutes:
7 Wall Balls (14/10)(10’/8′)
50 Single Unders
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 7 Minutes:
20 Wall Balls (20/14)(10’/8′)
20 Double Unders
Rest 3 Minutes
As Many Rounds as Possible in 7 Minutes:
10 Wall Balls (20/14)(10’/8′)
30 Double Unders
Brass:
As Many Rounds as Possible in 7 Minutes:
15 Wall Balls (20/14)(10’/8′)
15 Double Unders or 45 Single Unders
Rest 3 Minutes
As Many Rounds as Possible in 7 Minutes:
10 Wall Balls (20/14)(10’/8′)
20 Double Unders or 60 Single Unders
Bronze:
As Many Rounds as Possible in 7 Minutes:
15 Wall Balls (14/10)(10’/8′)
30 Single Unders
Rest 3 Minutes
As Many Rounds as Possible in 7 Minutes:
7 Wall Balls (14/10)(10’/8′)
50 Single Unders
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 7 Minutes:
20 Wall Balls (20/14)(10’/8′)
20 Double Unders
Rest 3 Minutes
As Many Rounds as Possible in 7 Minutes:
10 Wall Balls (20/14)(10’/8′)
30 Double Unders
Brass:
As Many Rounds as Possible in 7 Minutes:
15 Wall Balls (20/14)(10’/8′)
15 Double Unders or 45 Single Unders
Rest 3 Minutes
As Many Rounds as Possible in 7 Minutes:
10 Wall Balls (20/14)(10’/8′)
20 Double Unders or 60 Single Unders
Bronze:
As Many Rounds as Possible in 7 Minutes:
15 Wall Balls (14/10)(10’/8′)
30 Single Unders
Rest 3 Minutes
As Many Rounds as Possible in 7 Minutes:
7 Wall Balls (14/10)(10’/8′)
50 Single Unders
Platinum – 5 rounds/6 rounds plus 10 reps
Platinum – 5 rounds/6 rounds plus 10 reps
Platinum: Part 1 – 3 rounds + 4; Part 2 – 4 rounds + 10
New PR with Double Unders: 30 unbroken (still don’t like wall balls though).
Platinum: Part 1 – 3 rounds + 4; Part 2 – 4 rounds + 10
New PR with Double Unders: 30 unbroken (still don’t like wall balls though).
Platinum: Part 1 – 3 rounds + 4; Part 2 – 4 rounds + 10
New PR with Double Unders: 30 unbroken (still don’t like wall balls though).