The Foundry Printers Row, The Foundry Union Station – CrossFit

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Question of the Day

What’s your favorite way to waste time at work without getting caught?


-arm circles and swings

10 pushups

20s on/ 15s rest for 9 total rounds

-hollow rocks

-scapular pullups

-kipping or ring rows

10 pushups

Skill Work

5-10:00 of Kipping Pull-up review and practice.

Pull-ups (OTM 16)

Odds – 1-8 Kipping Pull-ups

Evens – 8 Dips (Rings or Matador)

*Work on kip. If not able to do full kipping pull-ups; work on increasing kip ROM. Beautiful kip more important than chin over bar.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 – Teams of 3

P1 – 4 Deadlift (275/185)

P2 – 8 Toes-to-Bar

P3 – 12 Russian Twist – Feet Up (KB 26/44)
*Rotation based on completion of all movements.

*1 Round = All Athletes completing each movement.

*Focus should be on steady pace and quality of movement.