The weather getting colder. Don’t forget to dress in layers. Speaking of layers, the hoodies have arrived. We are a couple short, but hope everything will come in soon. Make sure you see a coach to grab your order.
CrossFit Alloy WOD for 12/8/2015:
Core:
Tabata Situps
MetCon:
For Time:
Row 500m
then . . .
5 Rounds
20 KB Swings (1.5/1)
10 Box Jumps (24/20)
Rest 2 Min
Row 500m
Mobility:
Banded Lunge Stretch
Banded Hamstring Stretch
Banded Calf Stretch
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
Row 500m
then . . .
5 Rounds
20 KB Swings (1/0.5)
10 Box Jumps (24/20)
Rest 2 Min
Row 500m
Brass:
For Time:
Row 500m
then . . .
5 Rounds
15 KB Swings (1/0.5)
7 Box Jumps (24/20)
Rest 2 Min
Row 500m
Bronze:
For Time:
Row 300m
then . . .
5 Rounds
10 KB Swings (0.75/0.5)
5 Box Jumps (20/Short Box)
Rest 2 Min
Row 300m
Platinum: 15:48. 500m times: 1:49 and 1:52.
Thanks for pushing me this morning Andrew!