One last reminder, the 2015 Summer Showdown is this Saturday. The event will go all day, so please make time to come watch. Industrial Athletics has 4 teams competing, some of whom are competing for the first time. CrossFit Athletics always puts on a great competition, and we are confident this one will not disappoint. Here is the Eventbrite details: http://www.eventbrite.com/e/summer-showdown-2015-2-person-team-tickets-17367734361?aff=erelexporg
CrossFit Alloy WOD for 7/30/2015:
Mobility:
Pullup Band Movements:
Shoulder Pull (facing rig, side to rig, back to rig)
Standing Bully Stretch
Kneeling Banded Wrist Stretch
Accessory Work:
3×10: Toes to bar
3×10: GHD Situps
3×10: Ab Mat Situps
MetCon:
4 Rounds for Time:
10 Bar Facing Burpees
10 Alternating Pistols
10 Handstand Pushups (level/1 ab mat)
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
6 Bar Facing Burpees
6 Alternating Pistols
6 Handstand Pushups (level/1 ab mat)
Brass:
4 Rounds for Time:
6 Bar Facing Burpees
6 Alternating Pistols (progressions)
6 Handstand Pushups (Raised Target)
Bronze:
4 Rounds for Time:
6 Burpees
6 Walking Lunges
6 Piked Handstand Pushups
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Time:
6 Bar Facing Burpees
6 Alternating Pistols
6 Handstand Pushups (level/1 ab mat)
Brass:
4 Rounds for Time:
6 Bar Facing Burpees
6 Alternating Pistols (progressions)
6 Handstand Pushups (Raised Target)
Bronze:
4 Rounds for Time:
6 Burpees
6 Walking Lunges
6 Piked Handstand Pushups