The Foundry Printers Row, The Foundry Union Station – CrossFit
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)