Announcements
***Union Station will close early at 11:30am on Saturday, 09/17 following Team CrossFit.***
The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2x
10 m bear crawl
10 m Spiderman
10 m high knees
10 m butt kicks
10 m lunge w/ twist
11 good mornings
11 air squats
: 30 calf stretch
Gymnastics
15:00 of pistol playtime, accumulate 30+ reps
– lunges
– box variations
– counterweight
– rolling pistol
– negatives
– banded
– weighted
– jumping
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
4 burpee over bar
8 shoulder to overhead 95/65
12 deadlifts 95/65