Tonight is the final 2016 CrossFit Games Open annoucement. We can’t wait to see what it is. Regardless of the workout, we will be doing 16.5 as our daily workout tomorrow. If you cannot make it tomorrow, remember, Saturday is an open gym from 9am to noon.
WE WILL BE CLOSED SUNDAY FOR EASTER.
We are practicing getting inverted today. That means flipping upside down. When we were children, handstands were a daily occurrence. Now, we have to get over our fear and relearn this skill. Use a wall, get off of the wall, start walking on your hands.
CrossFit Alloy WOD for 3/24/2016:
Gymnstics Accessory Work:
Inversion Practice for 10 Min:
Wall Walks
Get Inverted Against a Wall
Free Standing Handstand
Start Walking
MetCon:
For Time:
30 Cal Row
30 Lateral Burpees
30 SDHP (95/65)
90 Ski Jumpers
Mobility:
Foam Roll:
Hips
Quads
IT Bands
Calves
Hammies
Butt
Scaling:
Platinum: As written above.
Steel:
For Time:
25 Cal Row
25 Lateral Burpees
25 SDHP (95/65)
75 Ski Jumpers
Brass:
For Time:
20 Cal Row
20 Lateral Burpees
20 SDHP (95/65)
60 Ski Jumpers
Bronze:
For Time:
20 Cal Row
20 Burpees
20 SDHP (75/55)
60 Ski Jumpers
Platinum: 9:48 Thanks for pushing me to do Platinum over Steel, Carri!!!
As for the hand stand walk practice, I went from white line to white line without coming off my hands! Need to measure that distance, Crim! 🙂