The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
9 rounds of :30 on/:15 sec of.
– hollow hold
– windmill (1 per side)
– squat stretch, kips, and pulling variation
equipment: small kb
Gymnastics
Upside Down Development
OTM 10
Odds >> 6-10 shoulder taps (scale to weight shift or plank shoulder taps)
Evens >> Box clock walk (scale to plank clock walk)
12 >> 3 >> 9>> 2>> 10>> 1>> 11>> 12
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
RX means…
* chin over bar pullups
* CHEST to ground (no thighs) + lockout pushups
* FULL DEPTH air squats