The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2x
10 m bear crawl
10 m samson stretch
10 m monster walk
10 m inchworm
10 m spiderman stretch
10 m broad jumps
5 down dog to cobra
5 strict knees to chest
Odd Skills
Rope Climbs, 15:00 to teach, review, and play.
– focus on a proper descend.
Metcon
Metcon (AMRAP – Reps)
20 rounds of :45on/:15 transition, Teams of 4
a)Akbs 53/35 (70/53)
b) Burpees
c)Ball slams 20/14
d) Rope climbs (sub rope lowers)
*Score is individual total reps