The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
8-10 minutes of shoulder/upper back mobility.
Suggestions:
– first rib smash
– lax ball smash on upper back/scapula
– Lat smash w/ foam roll
– coaches’ choice
2 rounds of:
250 row
10 KB taters
10 scap pull ups
10 single arm KB bent over row
10 single arm KB push press
5 burpees
Equipment: kettlebell
Gymnastics
OTM 9: pullup drills/development
1. 8 ring rows
2. 10 kip swings
3. 1-3 strict pullups
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
CAP 20