IndustrialAthletics – CrossFit
Today’s WOD is a series of short sets to be completed within a minute. The faster you complete the reps, the more rest you will receive before moving on to the next movement. So, your motivation is to move quickly. Pick a scaling that allows you to do that.
Core Work
Tabata Lying Hollow Hold
Metcon (No Measure)
EMOM 15 Min:
Min 1: Row 15/12 Cals
Min 2: 12 BJ (24/20)
Min 3: 12 KB Swings (2/1.5)
Scaling:
Platinum: As written above. Must jump onto box
Steel:
EMOM 15 Min:
Min 1: Row 15/12 Cals
Min 2: 12 BJ (24/20)
Min 3: 12 KB Swings (1.5/1)
Brass:
EMOM 15 Min:
Min 1: Row 12/10 Cals
Min 2: 12 BJ (24/20)
Min 3: 12 KB Swings (1.25/0.75)
Bronze:
EMOM 15 Min:
Min 1: Row 10/8 Cals
Min 2: 10 BJ (20/short box)
Min 3: 10 KB Swings (1-0.75/0.75-0.5)