Don’t forget that this Saturday is our CFE on Squatting. We will put participants through an assessment to check range of motion. We will then reset the squat to kill bad habits.
CrossFit Alloy WOD for 12/13/2016:
Strength:
E2MOM 10 Min:
Front Squats
1, 1, 1, 1, 1 (90%)
MetCon:
AMRAP 10 Min:
20 Pullups
20 Walking Lunges
Rest 2 Min
Row 500m For Time
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
AMRAP 10 Min:
15 Pullups
16 Walking Lunges
Rest 2 Min
Row 500m For Time
Brass:
AMRAP 10 Min:
10 Pullup Negatives
16 Walking Lunges
Rest 2 Min
Row 500m For Time
Bronze:
AMRAP 10 Min:
12 Ring Rows
12 Walking Lunges
Rest 2 Min
Row 500m For Time