The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What was your first ever car?
Warm-up
Dynamic 10m drills:
-lunge lunge squat stretch
-inchworm w/ pushup
-figure 4
-broad jumps
-repeat
2 rounds:
10 hollow rocks
8 squat jumps or side lunges
2 wall walks
**Review/mobilize pistols and hollow variations
Gymnastics
Metcon (No Measure)
OTM 20
ODDS: 20-30s hollow variation (rocks, candle sticks, deck squats)
EVENS: 2-8 pistols
Metcon
Metcon (Time)
For time, CAP 10:30*
100 wall balls 20/14
Every 90s do 5 burpees (7 rounds of 90s clock)