The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Rotate through the following stations for 10 minutes:
25 jumping jacks
:20 sec of active hang/scap pull ups
15 calf raises
12 lunges w/ twist
9 v ups
6 pull ups/ ring rows
3 burpees
Odd Skills
Rope Climb (5 x 2)
Rope Climbs
A)10 minutes of skill review and coaching
B)Every 2 minutes for 5 rounds:
2 rope climbs OR 6 knees to elbows (not hanging knee raises)
*no score
Metcon (Time)
5 Rounds for Time, CAP 17
200m run
30 situps
10 plate ground to overhead 45/25