Don’t forget our Continuing Fitness Education scheduled for this Saturday is being postponed until February 18th. The topic is Nutrition. We have a lot of questions already to answer. If you have something specific that you want to know, send your question in now.
Today’s WOD will challenge your ability to hold a good position. It is a lot of shoulders and core. If you are proficient in maintaining a good gymnastics hollow position, this WOD will move smoothly. We will start today with some core reinforcement exercises to get you ready.
CrossFit Alloy WOD for 2/7/2017:
Core:
Tabata:
Dragon Flags
or
Lying Leg Raises
MetCon:
7 Rounds for Time:
10 Handstand Pushups
10 Pullups
10 KTE
Scaling:
Platinum: As written above.
Steel:
7 Rounds for Time:
7 Handstand Pushups (raised target)
7 Pullups
7 KTE
Brass:
7 Rounds for Time:
7 Piked Handstand Pushups
7 Banded Pullups
7 Leg Lifts
Bronze:
7 Rounds for Time:
7 DB Shoulder Press (25/15)
7 Jumping Pullups
7 Lying Leg Raises