CrossFit WOD for 7/21/2015

As we move into the third week of the month, we continue today with our mobility work.  This month has been dedicated to loosening our wrists and shoulder to aid in overhead wrist pain and front rack wrist pain.  We have provided you with a lot of options.  If you experience a lot of wrist pain the front rack or over head positions, you should consider adding the mobility we have been introducing this month to a regular weekly mobility homework.

CrossFit Alloy WOD for 7/21/2015:

Mobility:
Foam Roll:
Lats
Shoulders
Barbell Roll the forearms
Prayer Stretch on box
Kneeing wrist stretches in 3 positions

MetCon:
As Many Rounds as Possible in 20 Minutes:
1 Road Sprint
10 Ring Dips
5 Strict Handstand Pushups (45/25)
50 Double Unders