May is officially here. Don’t forget that the first full week of the month is next month. As such, our May 2015 CrossFit Fundamentals Program will start Monday the 4th at 6:30am and 5:30pm. If you have any friends or family who want to start CrossFit, this is the best way to do it. For more information: 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 Club
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