The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
400 m run
2-3 rounds of in 12 minutes:
12 arm circles per side
12 jumping jacks
8 table tops
8 air squats
8 inchworm w/ push ups
:10-15 sec. support hold
:20 sec hollow rock
4 kb arm bar (total)
equipment:light kb and ring or matador bars.
Gymnastics
A. 5-10 minutes coach review on technique, kip, the movement standard, scaling
B. OTM 10: 2 tempo dip reps (22X1)
>> 2s down, 2s pause at bottom, explode/kip up, 1s pause at top
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12, Teams of 3
1. 400m run (pace setter)
2. row for calories
3. AMRAP: 2 deadlifts + 10 bar hops ( = 1 round)
RX is 275/185
RX+ is 315/225
**Athletes pick up where the other left off in the deadlift AMRAP (for easy scoring purposes)
*Score is AS A TEAM: rounds (of deadlift amrap) + reps (of calories and any additional reps from the deadlift amrap)