Don’t forget, the team competition in Uniontown, PA is this weekend. We will have a team from Industrial Athletics attending. Also, all Saturday classes will be cancelled.
CrossFit Alloy WOD for 5/28/2015:
Core:
3 Rounds:
10 GHD Situps (beginners to parallel)
15 Lying Leg Raises
MetCon:
2 Rounds for Time:
Run 500m
20 Strict Handstand Pushups (25/level)
30 Pistols
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
2 Rounds for Time:
Run 500m
15 Strict Handstand Pushups (level/Ab Mat)
24 Pistols
Brass:
2 Rounds for Time:
Run 500m
15 Strict Handstand Pushups (Raised Target)
24 Pistol Progressions
Bronze:
2 Rounds for Time:
Run Road Sprint
12 Piked Handstand Pushups
20 Walking Lunge Steps
Scaling:
Platinum: As written above.
Steel:
2 Rounds for Time:
Run 500m
15 Strict Handstand Pushups (level/Ab Mat)
24 Pistols
Brass:
2 Rounds for Time:
Run 500m
15 Strict Handstand Pushups (Raised Target)
24 Pistol Progressions
Bronze:
2 Rounds for Time:
Run Road Sprint
12 Piked Handstand Pushups
20 Walking Lunge Steps