The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What’s the most bizarre food you’ve ever eaten?
Warm-up
-arm circles and swings
-wrist mobility
20s on, 15s rest for 9 total rounds
-high plank hold/planche or pushups
-tripod
-kick up to wall
Skill Work
5-10:00 of Handstand Push-up review including kipping.
Handstand Push-ups (OTM 12)
12 On The Minute
Odds – 4 Handstand Push-ups with negative.
Evens – Wallwalk to Hold / Handstand Walk
*If unable to do a Handstand Push-up; do 4 negative lowers and kick back up.
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 – Ascending Ladder
2 – Power Snatch (75/55)
2 – Over Bar Burpee
3 – Power Snatch
3 – Over Bar Burpee
4 – Power Snatch
4 – Over Bar Burpee
Etc….
RX+
(105/75)