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CrossFit Alloy WOD for 7/30/2015

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

Join the discussion 2 Comments

  • Crimlaw says:

    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

  • Crimlaw says:

    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