Today we return to mobility. Mobility is a great way to make sure that our bodies are limber enough to move into ideal positions to support our movement. The mobility we do once a week is great as a teaching mechanism. However, for most people, once a week will not be enough to really cause any changes in the body. Take what you learn at class and use it 3-4 times a week.
THERE WILL BE NO 9AM or NOON CLASSES TODAY.
CrossFit Alloy WOD for 6/4/2015
Mobility:
Open the Hips
Lying Plate Stretch
Lying Wall Squat (With band if comfortable)
Buy-In:
For Time:
1 Road Sprint
10 Handstand Pushups (45/25)
MetCon:
3 Rounds for Time:
10 Deadlifts (275/185)
20 Hand Release Pushups
Scaling:
Platinum: As written above.
Steel:
For Time:
1 Road Sprint
10 Handstand Pushups (level/ab mat)
MetCon:
3 Rounds for Time:
10 Deadlifts (255/175)
20 Hand Release Pushups
Brass:
For Time:
1 Road Sprint
10 Handstand Pushups (Raised Target)
MetCon:
3 Rounds for Time:
10 Deadlifts (225-185/155-125)
20 Pushups (may be from knees)
Bronze:
For Time:
1 Road Sprint
10 Piked Handstand Pushups
MetCon:
3 Rounds for Time:
10 Deadlifts (135-115/95-75)
15 Pushups (may be from knees)
Scaling:
Platinum: As written above.
Steel:
For Time:
1 Road Sprint
10 Handstand Pushups (level/ab mat)
MetCon:
3 Rounds for Time:
10 Deadlifts (255/175)
20 Hand Release Pushups
Brass:
For Time:
1 Road Sprint
10 Handstand Pushups (Raised Target)
MetCon:
3 Rounds for Time:
10 Deadlifts (225-185/155-125)
20 Pushups (may be from knees)
Bronze:
For Time:
1 Road Sprint
10 Piked Handstand Pushups
MetCon:
3 Rounds for Time:
10 Deadlifts (135-115/95-75)
15 Pushups (may be from knees)