The Foundry Printers Row, The Foundry Union Station – CrossFit

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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?



10 arm circles (practice opposite ways)

10-20 pvc pass throughs

20s work, 20s rest for 6 min (3 rounds of the following):

-hollow rocks

-superman hold

-scapular pullups

Skill Work

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.

Metcon (Time)

For Time – CAP 10

100 Wallballs (20/14)

OTM 4 Burpees

*Start with 4 Burpees