The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2-3 rounds in 6 minutes of:
6 good mornings
5 table tops
5 down dog to cobra
6 spider man stretch
In groups of 2-3,
1.5 x tabata (12 rounds of :20 seconds on / :10 off)
Rotate through the following
– row
– bearcrawl
– hollow rock
Gymnastics
Pushups/Dips, 20:00
8 sets x 5-10 pushups (as strict as possible) OR 8 sets x 4-8 dips
Superset with 20m farmers carry, medium heavy
Metcon
Metcon (AMRAP – Reps)
Teams of 3, AMRAP 18
400m row
AMRAP situps
AMRAP alternating kb clean & jerks 53/35
Rotate when the rower is done.
Score is total reps accumulated (row does not count)