The Foundry Union Station, The Foundry Printers Row – CrossFit
1 rounds of:
10 m inchworm w/ push up.
10 m spiderman stretch
10 m toe walk w/ hands overhead (stay in a hollow position)
10 m straight leg gymnastics bearcrawl
10 m side step to good morning
10 m of coach’s choice drill
Then 1.5 tabata.
– hollow hold
– single arm kb swing right arm
– single arm kb swing left arm
Equipment: light KB
Inversions, OTM 12
20-30s hold (athletes should choose a scale that has them actively focusing on midline stability)
B)Handstand against wall (facing wall or facing away from wall, be mindful of body position)
C) Tripod extended
Teams of 3 For Time, CAP 20
9 total rounds (everyone does everything 3 times)
20 kb snatch from swing (10 per side) 53/35
-Rotate once all work is complete
*RX means flat surface, if abmat is needed it must have 45# plates on both sides. Scaled to 1 or 2 abmats and box hspu.