The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2 rounds of:
10 squat stretch
10 push ups
10 hollow rocks
10 KB seated strict press (on the floor w/ leg straight in front)
20 m waiter carry ( per side)
15 calf raises
10 lunges
Gymnastics
OTM 16
Odds >> “death by” HSPU* (add one rep every round)
Evens >> 30s inverted hold or handstand walking practice
RX+ starts at 5 HSPU on the “death by”
Metcon
Metcon (Time)
3 Rounds for Time, CAP 20
50 double unders
30 toes to bar
10 front squats 135/95
RX+ is 185/135