August is going to be one of the last months we can guarantee nice, warm, dry weather for running. Â September will still be nice, if we are lucky. Â However, to make sure we take full advantage of the warm weather, we will be increasing our running this month. Â We have slowly been adding longer and longer running wods throughout the summer. Â So, these longer running wods, should be an easy transition as we increase our cardiovascular capacity.
CrossFit Alloy WOD for 8/4/2015:
Mobility:
Banded Lunges on the pullup rig
Banded Squat Holds
Lying Plate on Groin
Squat Holds on Pullup Rig
MetCon:
5 Rounds For Time:
1 Road Sprint
20 Overhead Squats (135/95)
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
5 Rounds For Time:
1 Road Sprint
20 Overhead Squats (95/65)
Brass:
5 Rounds For Time:
1 Road Sprint
15 Overhead Squats (75/55)
Bronze:
For Time:
2 Rounds
1 Road Sprint
15 Overhead Squats (55/35)
2 Rounds
1 Stair Climb
15 Overhead Squats (55/35)
Scaling:
Platinum: As written above.
Steel:
5 Rounds For Time:
1 Road Sprint
20 Overhead Squats (95/65)
Brass:
5 Rounds For Time:
1 Road Sprint
15 Overhead Squats (75/55)
Bronze:
For Time:
2 Rounds
1 Road Sprint
15 Overhead Squats (55/35)
2 Rounds
1 Stair Climb
15 Overhead Squats (55/35)