Latest WOD

HSPU, Pistol, and Burpees for 12/10/2018

IndustrialAthletics – CrossFit

It is the start of a new week. Today’s WOD is going to be highly technical. For those who have the skill to handle movements like pistols, they will be able to keep moving for 20 minutes. Those who tend to struggle with high skill movements, you will want to consider the various scaling options.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:
10 HSPUs
6 Pistols
10 Burpees
6 Pistols

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  • Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 20 Min:
    7 HSPUs (may use 1 ab mat)
    6 Pistols
    7 Burpees
    6 Pistols

    Brass:
    AMRAP 20 Min:
    7 Piked HSPUs
    6 Pistol Progressions
    7 Burpees
    6 Pistol Progressions

    Bronze:
    AMRAP 20 Min:
    7 Hard Pushups (may use box)
    6 Lunges (each leg)
    7 Burpees
    6 Lunges (each leg)