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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

2-3 rounds in 12 minutes of:

200 m row

7 pvc pass throughs

7 wall squats

7 kips- pulling variation

7 kb windmills per side

7 glute bridges

7 band pull aparts each level.

**if doing MU, add 3 dips with 5 second ring support hold

equipment: rower, pvc pipe, light kb and light band.

Metcon

Metcon (Time)

For Time, CAP 27

1000m row

80 wallballs 20/14

40 snatches 75/55

20 overhead squats 75/55

10 ring MU

Scale to chest to bar

RX+ is 105/75

Metcon (No Measure)

1.5 Tabata (12 rounds of 20s on/ 10s off)

Left side plank

Right side plank

Hollow rocks