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The Foundry Union Station – CrossFit

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Warm-up

Context: Competition

Mobility: Ankle

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.

Metcon

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