The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2 rounds of:
-20 jumping jacks
-20 mountain climbers
-10 pass throughs
-10 air squats
-10 push ups
-8 scap pull ups
-8 kips
-8 hollow rocks
-8 v ups
-8 MU glute bridges (start with knees by the chest followed by a violent hip extension, finish in a glute bridge position)
-5 MU floor transitions
Or if doing MU add 3 ring dips and hips to rings kips.
Metcon
Rest 6 minutes between metcons
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
11 calorie row
7 bar MU
Scale to 9 chest to bar
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
11 wallballs 20/14
7 toes to bar