The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Mobility:
lax ball scap smash
lat smash with foam roll
warm up:
3 rounds of 7 reps each.
banded pull down
banded face pulls
hollow rocks
v ups or v tucks
supermans
supine hollow to superman
banded pass throughs
equipment: light band
then
3 rounds
-:20 seconds active hang.
-5 scap pull ups or scap ring rows
-3 – 5 kips
Gymnastics
Pull-ups (Max unbroken set, kipping)
take 2 attempts if needed
Metcon
Metcon (Time)
3 Rounds for Time, CAP 14
6 high box jumps 30/24
6 toes to bar
12 hang power cleans 95/65
Rest 2 minutes after each round
Score = time (including rest)
RX+ is 135/95