The Foundry Union Station, The Foundry Printers Row – CrossFit
Review rowing technique (8 minutes)
3 rounds through the following stations of 1 min on /:15 sec off ( Total time: 15 min)
a. Row at a damper setting (1-3), damper setting (5-7), damper setting (8-10)
*Keep the same SPM of 20 for all rounds. Focus on leg drive.
b. 8 kb swings + 8 kb halos each direction.
c. alternating spiderman stretch to downward dog
d. 8-12 Thrusters @ empty bar
equipment: rower, empty bar and light/medium kb
Partners For Time, CAP 22
P1: 27 thrusters while…
P2: 27 cals on rower
*Each person does all reps of BOTH movements