Industrial Athletics – CrossFit
When you are approaching today’s WOD, be sure to scale the ring dips and lunges to keep you moving during each minute of work. You get a limited amount of time for work. You don’t want to waste that time resting too much.
Metcon (AMRAP – Reps)
4 Rounds for Reps:
1 Min Row (Cals)
:30 Rest
1 Min Ring Dips
:30 Rest
1 Min DB Lunges (50/35)
:30 Rest
Scaling:
Platinum: As written above.
Steel:
4 Rounds for Reps:
1 Min Row (Cals)
:30 Rest
1 Min Ring Dips (may use red band only)
:30 Rest
1 Min DB Lunges (50/35)
:30 Rest
Brass:
4 Rounds for Reps:
1 Min Row (Cals)
:30 Rest
1 Min Box Dips
:30 Rest
1 Min DB Lunges (35/20)
:30 Rest
Bronze:
4 Rounds for Reps:
1 Min Row (Cals)
:30 Rest
1 Min Pushups (may use box)
:30 Rest
1 Min DB Lunges (20/15)
:30 Rest