The Foundry Union Station – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS

150m Row

8 Plate Ground to Overhead (:02 pause OH)

:20 Plank Hold

8 Glute Bridge-Ups (:02 pause at top)

:20 Hollow Rock

3 Strict Pull-ups

Then..

2 Rounds

Double unders / singles :30

20 Plank Shoulder Taps

Double unders / singles :30

10 Arm Circles

Workout

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Double the number for SCALED jump rope

Finisher

Metcon (No Measure)

5 SETS

6 Weighted Pull-ups (work your weight up)

-Rest as Needed b/t Sets-