The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What’s your favorite way to waste time at work without getting caught?
-arm circles and swings
20s on/ 15s rest for 9 total rounds
-kipping or ring rows
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.