The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 minutes of jump rope : practice high singles, doubles or triples
3 rounds of 9 reps of each:
Hollow rocks
Banded pass throughs
Band pull aparts (chest level)
Kips
AKB swings
Gymnastics
Isometric and Dynamic Holds, OTM 12
20-30s hold
A)Superman hold
B)High side plank or side plank dips* (8-12 reps)
C)High side plank or side plank dips* (8-12 reps)
*(athlete supports herself in a side plank on the hand, then “dips” the hips towards the ground and then squeezes back up to a side plank position)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
7 pullups
13 box jumps 24/20
200m run
RX+ CTB, 30/24
Accessory
Optional:
Accumulate 3 minutes of Famer’s Carry AHAP (as heavy as possible)