Today’s workout is all body weight. Throughout the 12 minutes, you will increase your heart rate as you use large muscles in the legs to perform squats. While out of breath, you will be asked to flip upside down and perform the handstand pushups. Then, with tired shoulders, grab a pullup bar and use your core to pull your toes to the bar. If scaled properly, you should be able to keep a relatively constant pace of movement while being out of breath. This will teach you to work while uncomfortable and give you the confidence to push through workouts while tired.
CrossFit Alloy WOD for 12/7/2015:
Olympic Lifting Accessory Work:
Max Effort Hang Squat Snatch
1, 1, 1, 1, 1, 1, 1
MetCon:
AMRAP 12 Min:
20 Air Squats
10 Handstand Pushups
10 Toes to Bar
Post Weight and Rounds to Comment
Scaling:
Platinum: As written above.
Steel:
AMRAP 12 Min:
20 Air Squats
7 Handstand Pushups (raised target)
7 Toes to Bar
Brass:
AMRAP 12 Min:
20 Air Squats
7 Piked Handstand Pushups
7 Lying Leg Raises
Bronze:
AMRAP 12 Min:
15 Air Squats
7 DB Shoulder Press (35/25)
7 Sit-ups
Steel: 8 rounds even. All HSPU’s and TTB’s done unbroken.