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-