The Foundry Printers Row, The Foundry Union Station – CrossFit
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Context: Mental Toughness
Warm-up
Mobility: Shoulder
Skill Practice Warm Up: Each minute on the minute for 5 min perform 1-2 rope climbs, 6 rope assisted pull ups, or 3 rope lay downs.
*If you don’t have enough ropes, split people into groups of 2-4 people and rotate (don’t worry about the clock)*
Metcon
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here