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Skill Day for 5/15/2019

Industrial Athletics – CrossFit

Today’s WOD is a skill day. We program skill days every so often to reset our movement patterns. The goal of a skill day is not to go as fast as possible or get as many rounds as possible. The goal is to work through the entire workout paying close attention to your movement, form, and range of motion. Perfect reps is the goal.

Metcon (No Measure)

Skill Day

Not for Time:

40 DB Rows (50/35)(each arm)

15 Strict Ring Dips

40 Squats

30 DB Rows

20 Ring Dips

30 Squats

20 DB Rows

25 Ring Dips

20 Squats

Join the discussion One Comment

  • Industrial Athletics says:

    Scaling:

    Platinum: As written above.

    Steel:
    Not for Time:
    30 DB Rows (50/35)(each arm)
    10 Strict Ring Dips
    30 Squats
    25 DB Rows
    15 Ring Dips
    25 Squats
    20 DB Rows
    20 Ring Dips
    20 Squats

    Brass:
    Not for Time:
    30 DB Rows (35/20)(each arm)
    10 Box Dips
    30 Squats
    25 DB Rows
    15 Box Dips
    25 Squats
    20 DB Rows
    20 Box Dips
    20 Squats

    Bronze:
    Not for Time:
    30 DB Rows (20/15)(each arm)
    10 Pushups (use shorter box)
    30 Squats
    25 DB Rows
    15 Pushups
    25 Squats
    20 DB Rows
    20 Pushups
    20 Squats