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
Mobility
2-3x
-12 pvc pass throughs
-10 leg swings each leg
-8 scapular pullups
-6 scapular pushups
Metcon (Weight)
OTM 16
Odd Rounds : 10 Russian Kettlebell – Heavy
Even Rounds: 12 Sit-ups – Weighted (25/15)
Metcon (Time)
5 Rounds For Time – CAP 10
4 Shoulder To Overhead (155/105)
8 Pull-ups
32 Double Unders
*DU sub is 32 jumping bar taps
At the conclusion of the 10min clock go directly into the next Metcon.
Metcon (Time)
5 Rounds For Time – CAP 10
8 Deadlifts (155/115)
4 Pull-ups
32 Double Unders
*DU sub is 32 jumping bar taps