The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Would you rather run or row a half marathon?
Warm-up
3-5 rounds of Rowing Bowling, then…
2 rounds:
-30s plank/inverted hold
-10 glute bridges/vertical jumps
-8 ring row/pullup variation
-6 burpees
Metcon
Metcon (Time)
3 Rounds for Time, CAP 16
400m row
21 american KB swings 53/35
12 handstand pushups
Metcon (Time)
3 Rounds for Time, CAP 16
400m run
21 box jumps 24/20
12 pullups