The October CFE on Split Jerks has been moved to Sunday the 23rd at 10am.
It is time to get upside down today. We haven’t worked on getting inverted in a month or so. If you have been wanting to get upside down against a wall, today is your chance to learn how to do it. Are you already comfortable being upside down? Fantastic! Now try to move away from the wall and work on a free standing handstand.
CrossFit Alloy WOD for 10/20/2016:
Gymnastics Skill Work:
10 Min of Inversion Practice:
1. Get upside down
2. Free Standing Handstand
3. Handstand Walks
MetCon:
AMRAP 10 Min:
5 Pullups
10 Pushups
15 Squats
Rest 2 Min
Row 500m For Time
Post Rounds and Time to Comment
Scaling:
Platinum: As written above.
Steel:
AMRAP 10 Min:
3 Pullups
6 Pushups
9 Squats
Rest 2 Min
Row 500m For Time
Brass:
AMRAP 10 Min:
3 Pullups (may be banded)
6 Pushups (May use box)
9 Squats
Rest 2 Min
Row 500m For Time
Bronze:
AMRAP 10 Min:
3 Ring Rows
6 Pushups (may use box)
9 Squats
Rest 2 Min
Row 500m For Time