The Foundry Printers Row, The Foundry Union Station – CrossFit
200m jog, then…
GYMNASTICS 1A WARMUP
-10 arm circles forward/back
-10-20 pvc pass throughs
20s work, 20s rest for 6 min (3 rounds of the following):
-bar hang/ side swing/ kip
Pull-ups (OTM 10 x 1-5)
On The Minute Strict Pull-ups
Choose from the following options….
A. 1-5 Strict Pull-ups
B. 3 Negatives with a :05 count
C. 8 Ring Rows
*If you have strict pull-ups, focus on feet together, toes pointed, hollow body position and vertical pull.
*Negatives; only use a blue or lesser band. If a green or greater is needed; do ring rows.
4 Rounds For TIme – CAP 16
20 Kettlebell Swings – Russian (53/35)