The Foundry Union Station – CrossFit
Skill Practice Warm Up: EMOM 10
Odds – kipping Handstand Push up (heath: 3-5 push ups, athletic: 1-3, Performance: 3-5) Choose a number and keep the same number across.
Evens – Kipping CTB or Pull ups (heath: 3-5 strict pull ups (banded or rr), athletic: 3-5, Performance: 5-8) Choose a number and keep the same number across.
The Ghost (AMRAP – Reps)
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest