Thursday 9/10/2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Question of the Day

Reebok or Nike?

Warm-up

-wrist mobility

-arm circles and swings

3 rounds of 20s on/ 10s rest

-high plank hold/planche or pushups

-tripod

-kick up to wall

Handstand Push-ups (On The Minute 12)

Odds – 4 x HSPU w/ negative lower or Kick-up with negative lower

Evens – Wall Walk with Hold / Balance / Walk Away

*Clock should be set to :30 On | :30 Off

Metcon (Time)

5 Rounds For TIme – CAP 20:00

8 – Pull-ups

6 – Power Cleans (135/95)

200m Run

RX+

CTB

(165/115)