The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2 minutes of double under practice.
2 rounds of:
8 pvc pass throughs
8 kips
8 ring rows or pulling variation
10 side lunges
12 air squats
20 glute bridges
25 jumping jacks
Gymnastics
Max Kipping Pull Ups (MAX )
MAX rep of unbroken kipping Pull Ups
2 Attempts
Scaled to ring rows as challenging as possible or banded pull ups.
Strength
Front Squat (3 x 15)
3 sets x 15 reps @ 4 minute clock
Your last set should be heavier than last week’s set of 20.
Metcon
Metcon (AMRAP – Reps)
1.5 x TABATA
AMRAP, 12 x 20s/10s
-double unders
-sit ups
-air squats
* no sub for double unders. Work on them.