The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
3 min of dynamic movements
:30 sec jog around the gym
:30 sec jumping jacks
:30 sec mountain climbers
:30 sec buttkicks
:30 sec bearcrawl
:30 sec jog around the gym
Then
2 rounds of
10 scap pull ups/ kips
8 superman/ hollow rock variation
6 strict knee raises
4 v ups
2 rope lowers
Odd Skills
Rope Climbs (10:00) >> review the “foot lock” and how to descend safely
EMOM 16:
1. 30s rope climb
2. 30s toes to bar
3. 30s pullups
4. 30s situps
Metcon
Metcon (AMRAP – Reps)
Tabata Ball Slams
20/14
RX+ is 30/20