The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
For a ‘pick me up’ do you prefer coffee, tea, water, or other? What kind?
Warm-up
3x (9 rounds) of 30s on, 10s rest
-hollow rocks
-high plank hold or inchworm
-tripod (variation)
Skill Work
5-10:00 of handstand review – freestanding and walking
Handstand Progression (12 Rounds)
12 Rounds – :40 Work | :20 Rest
Odds: Kick-up and hold – Wall or Freestanding
Evens: Wall Walk and hold or walk off wall
*Scaling up: Come down from the kick ups by doing a negative
Metcon (AMRAP – Reps)
Teams of 3 – AMRAP 20
P1 – 15 Burpee Box Overs (24/20)
P2 – 350m Row
P3 – 30 Ball Slams (20/14)
*Rotate once all athletes have completed their allotted work.
*Score is total reps and meters accumulated by the team.