Thursday 1/22/2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

2-3 rounds:

-6 box jumps or 12 kettlebell swings (depending on class size)

-12 situps

-6 toes to bar

Clean (8×1 3-Position Power Clean @ 65% +)

A: Metcon (2 Rounds for reps)

8 Rounds – :30 Work | :15 Rest

Rest 2:00

8 Rounds – :30 Work | :15 Rest

1. Hollow Rocks

2. Burpees

3. Sit-ups

4. Burpees

5. Russian Twist(20/14)

6. Burpees

7. Slams(20/14)

8. Burpees

*Score will be 2 separate numbers – Burpee and Core reps.