3.2.16

The Foundry Printers Row, The Foundry Union Station – CrossFit

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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!