Announcements
Olympic Lifting Course: Saturdays in January starting 1/10 – Check our newsletter for more information! http://us4.campaign-archive1.com/?u=d53f17ee27871e57354d1fc74&id=a6c28a1709&e=62153cf682
The Foundry Printers Row, The Foundry Union Station – CrossFit
Chipper Thursday!
Warm-up
Dynamic:
20m jog
20m shuffle
10m quad pull down
10m high knee skips
10m butt kicks
10m figure 4
10 broad jump
10m single leg broad jump
Strength
Jerk Balance (OTM 5×3)
Split Jerk (OTM 8×2)
Metcon
Metcon (Time)
Chipper – Cap 18
– 50 KB Swing 53/35 (US)
– 10 Burpees
– 40 KB Russian Twists 53/35
– 10 Burpees
– 30 Pull-Ups
– 10 Burpees
– 20 KB Push Press 53/35
– 10 Burpees
– 10 KB Snatch 53/35
– 10 Burpees
* Rx+ 70/44