Don’t forget that this Saturday is our CFE on Squatting. Â We will put participants through an assessment to check range of motion. Â 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