The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
In 10 minutes complete
4-3-2 Turkish get up on both sides.
1 inchworm every time you complete one set.
*Building up in weight is optional.
Gymnastics
Inversions, Every 2:00 for 8 sets
40s inverted hold
Freestanding
Handstand hold against wall (facing wall or facing away, stay focused on a quality body position
shoulder/forearm stand
Tripod extended
Tripod
Choose a scaling option that is tough but manageable to maintain
Metcon
Metcon (Time)
For Time, CAP 25
27 wallballs 20/14
21 clusters 75/55
15 wallballs
9 clusters 75/55
REST 5:00
Repeat with power snatches instead of clusters
RX+ is 105/75