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CrossFit WOD for 6/4/2015

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

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    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)

  • Avatar Crimlaw says:

    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)