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
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