The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
400 m run
3 rounds:
8 v ups
8 mountain climbers (per leg)
16 jumping jacks
8 strict knee raises
8 burpees
Gymnastics
Toes to Bar: 5-10 minutes of instruction/cues
1. kipping swing
2. kipping knees to chest
3. kipping toe flicks
4. kipping toes to bar
EMOM 10
Odds>> 6 ttb
Evens>> 20-30s superman hold
Metcon
Metcon (AMRAP – Reps)
Teams of 3, AMRAP 13
1. 200m run
2. 2 rope climbs
3. Max ball slams 20/14
Score = team total ball slams
Rope Climb scale = 2 rope lowers for 1 climb