In case you missed the signs, this Saturday is the baby shower WOD for Virginia. Â She is one of our members who attends in the evenings. It will be a team WOD with a little twist.
For today, we have a WOD with a complex handstand pushups, a cardio box jump, and complex overhead squats. Â This WOD should be tough because of the complex movements. Â But, should not be overly slow because it is too complex. Â So, pick an appropriate scale.
CrossFit Alloy WOD for 4/5/2017:
MetCon:
AMRAP 12 Min:
8 Handstand Pushups
10 Box Jumps (24/20)
12 Overhead Squats (75/55)
Cashout:
EMOM 6 Min:
12 Pushups
6:30pm – Olympic Lifting with Forged Steel Weight lifting Club
Scaling:
Platinum: As written above. Must jump up on box.
Steel:
AMRAP 12 Min:
6 Handstand Pushups (raised target)
8 Box Jumps (24/20)
10 Overhead Squats (75/55)
Brass:
AMRAP 12 Min:
6 Piked HSPUs
8 Box Jumps (24/20)
10 Overhead Squats (55/35)
Bronze:
AMRAP 12 Min:
6 DB Shoulder Press (25/15)
8 Box Jumps (20/short box)
10 Overhead Squats (55/35)