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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

12 rounds :20 secs on/:10 sec off

Rotate through

A. Scap pull ups- scap push ups- kips

B. Hollow/superman hold roll

C. Kb swings

D. Ring rows

Then

7-5-3

Pvc pass through

Table tops

Burpees

Gymnastics

Muscle Up Skills/Practice, OTM 20

Odd: Pulling/Lat Activation*

Even: Turnover Drills**

*(hips to rings, hips to bar, kipping swings)

**(Jumping muscle ups on rings or bar, ring row transition + jump to support, support hold)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 toes-to-bar

6 push-ups

9 deadlifts (115/75)