312.566.7201

Announcements

– Complimentary Yoga for Foundry Members, throughout February at Yoga Six (in the Roosevelt Collection)!

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

Dynamic warm up:

20m jog

10m high knees

10m butt kicks

10m hug a knee to lunge

5m inchworm

Then,

hollow hold to superman transitions (coach led) on the ground and the bar

Toes-To-Bar (OTM 10 x 3-5 KIPPING )

15 Minutes of skill review focusing on stringing T2B together via the kip.

Then 10 On The Minute T2B. Pick a rep scheme that maintains a solid kip.

If unable to achive full T2B with kip, work on Knees To Elbow or High Knees with a kip.

Metcon (Time)

Ascending Triplet Ladder – CAP 16

Handstand Push-ups – 2, 4, 6, 8, 10, 12

PVC Tuck Jumps (30/24) – 4, 6, 8, 10, 12, 14

Kettlebell Taters (53/35) – 6, 8, 10, 12, 14, 16

Round 1

– 2 HSPU

– 4 PVC

– 6 Taters

Round 2

– 4 HSPU

– 6 PVC

– 8 Taters

Etc.

**Sub for HSPU is double decline box push-ups