May is officially here. Â Don’t forget that the first full week of the month is next month. Â As such, our May 2015 CrossFit Fundamentals Program will start Monday the 4th at 6:30am and 5:30pm. Â If you have any friends or family who want to start CrossFit, this is the best way to do it. Â For more information: Â http://industrial-athletics.com/get-started/
CrossFit Alloy WOD for 5/1/2015:
Mobility:
Banded Shoulder Pulls (Facing Pullup Rig, to the side, and behind)
Lying Lat stretch with foam roller and band attached to the rig
Metcon:
As Many Rounds As Possible in 15 Minutes:
5 Handstand Pushups (level/abmat)
8 Pullups
10 Burpees
Post Rounds to Comments
6:30pm – Olympic Lifting with Greene Barbell ClubÂ
Scaling:
Platinum: As written above.
Steel:
As Many Rounds As Possible in 15 Minutes:
3 Handstand Pushups (level/abmat)
6 Pullups
8 Burpees
Brass:
As Many Rounds As Possible in 15 Minutes:
5 Handstand Pushups (Raised Target)
8 Pullups (may be assisted)
10 Burpees
Bronze:
As Many Rounds As Possible in 15 Minutes:
3 DB Shoulder Press (35/25)
6 Ring Rows
8 Burpees
Scaling:
Platinum: As written above.
Steel:
As Many Rounds As Possible in 15 Minutes:
3 Handstand Pushups (level/abmat)
6 Pullups
8 Burpees
Brass:
As Many Rounds As Possible in 15 Minutes:
5 Handstand Pushups (Raised Target)
8 Pullups (may be assisted)
10 Burpees
Bronze:
As Many Rounds As Possible in 15 Minutes:
3 DB Shoulder Press (35/25)
6 Ring Rows
8 Burpees