Announcements
– Complimentary Yoga for Foundry Members, throughout February at Yoga Six (in the Roosevelt Collection)!
The Foundry Printers Row, The Foundry Union Station – CrossFit
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