The Foundry Union Station, The Foundry Printers Row – CrossFit
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