Industrial Athletics – CrossFit
After some core work today, we will move into a metcon that will tax your grip and your shoulders.
The purpose of today’s wod is to challenge your ability to maintain your standard kip in the pullup rig while under fatigue. The standard kip you use for the pullup should be the same, or very similar, to the kip you use for the KTE’s. If you don’t have a standar kip yet, then you will be challenged to hold onto the rig through two movements. Then, when your shoulders or tired, you will have to use your legs to really power those wall balls up.
1 Min Planks
5x
1 Min Plank Hold
0:45 Rest
Metcon (Time)
3 Rounds for Time:
10 Pullups
10 Knees to Elbows
35 Wall Balls (30/20) (10/9)
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
8 Pullups
8 Knees to Elbows
35 Wall Balls (20/14) (10/9)
Brass:
3 Rounds for Time:
8 Pullups (may be banded)
10 HLR
35 Wall Balls (20/14) (10/8)
Bronze:
3 Rounds for Time:
8 Jumping Pullups
8 Hanging Leg Raises
30 Wall Balls (14/10) (9/8)