The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
10 m line drills
-Toy soldiers
-Straight leg bearcrawl
-Crab walk
-Ostrich walk
-broad jump
2x
16 PVC pass throughs
8 kb windmills
8 push ups
8 v ups
8 kips
8 ring rows/pulling variation
Gymnastics
10 minutes of coach lead instruction/cues for ring and bar MU (drills and scaling options).
Then…
8 rounds: every 2 minutes, do 3-5 reps/attempts
*scale to transitions or chest to bar
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
60 double unders
45 thrusters 95/65
30 pullups
15 snatches 95/65
NO RX+, just go faster!