It is the first day of the April 2016 CrossFit Fundamentals Program. Â If you see a new face be sure to introduce yourself and welcome everyone to Industrial Athletics.
Thank you to everyone who came out yesterday to participate in Paul. Â It was an amazing turnout and we were so happy to host such an event. Â With the larger space of our new location, we hope to be able to give back to the Pittsburgh Community like that more often.
For time, we start running. Â The weather is warmer, so let’s hit the pavement. Â Only 2 months until Murph, our next benchmark for programming. Â The weather might be a little chilly, so make sure you layer up a little.
CrossFit Alloy WOD for 4/4/2016:
Gymnastics Skill Work:
150 Single Unders
then . . .
8x
Double Under (attempts) for 30 sec
Rest 15 Sec
MetCon:
3 Rounds for Time:
Run 400m
21 Burpees
12 Box Jumps (30/24″)
Cashout:
Foam Roll:
Hammies
Calves
Quads
Post Time To Comments
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Time:
Run 400m
21 Burpees
12 Box Jumps (24/20″)
Brass:
3 Rounds for Time:
Run 400m
18 Burpees
9 Box Jumps (24/20″)
Bronze:
3 Rounds for Time:
Building Run
15 Burpees
6 Box Jumps (20/short box)