Announcements
– Olympic Lifting Course SOLD OUT.
We’ll hold another in February or March
– Holiday Hours
Check our newsletter or the board at the gym for details.
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Kettlebell Shoulder Warm-Up (No Measure)
With a light/medium kettlebell
2 Rounds
– 5 Shoulder presses each side
– 5 Halos each side
– 1 Turkish Get-Up each side
Strength
Shoulder Press (6 x 3+3)
Gymnastics
Hollow Rock (Tabata)
Hollow Rock
Tabata Hollow Rocks
8 Rounds :20 Work / :10 Rest
Metcon
Metcon (AMRAP – Reps)
5 Rounds :90 Work / :90 Rest
13 Pull-ups
AMRAP KB Swings (US) 53/35
*Score is KB Reps
*RX+ – CTB Pull-ups and 70/53 KB