The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Did you go to Lollapalooza this weekend? If so, what was your favorite performance? If not, what was the best concert you’ve ever been to?
GYMNASTICS 1B WARMUP
10 arm circles (practice opposite ways)
10-20 pvc pass throughs
20s work, 20s rest for 6 min (3 rounds of the following):
10mins Kipping Skill Review
Pull-ups (OTM 16 )
Alternating On The Minute Strict Pull-ups and Kipping
Odd: 1-7 Strict Pull-ups
Evens: 10 Bar Kips
For pull-ups; choose from the following options….
A. 1-7 Strict Pull-ups
B. 4 Negatives with a :05 count
C. 10 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.
For Time – CAP 10
100 Wallballs (20/14)
OTM 4 Burpees
*Start with 4 Burpees