The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Mobility 6 min
a) lax ball smash on scap.
b) wrist mobility
2-3 rounds in 12 min of:
:20 sec hollow hold
:20 sec superman hold
20 m KB waiters walk per side
10 m of straight leg bearcrawl.
5 push ups
2 turkish get ups per side
1 wall walk
Gymnastics
Handstand Push-Up Practice (8 x 3)
Handstand Pushups
8x 90s
3 tempo hspu @ 50X2 (RX) → kip up
3 negatives @ 50K2 (Scaled) → kick up to handstand
*no score
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
21 kb swings (US) 53/35
15 goblet squats
9 sumo deadlift high pull
RX+ is 70/53