It is the first day of the April 2016 CrossFit Fundamentals Program. 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. It was an amazing turnout and we were so happy to host such an event. 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. The weather is warmer, so let’s hit the pavement. Only 2 months until Murph, our next benchmark for programming. 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)