The Foundry Union Station, The Foundry Printers Row – CrossFit
400 m run
2 rounds 10 reps of each.
-pvc pass throughs
-banded pull dows
-band pull aparts (chest level)
-single arms KB swings (per side)
Kipping Progression, OTM 12
1-3 >> 10 scapular pullups
4-6 >> 5-6 kip swings or butterfly kip (small range of motion to get the rhythym)
7-9 >> 3-8 kipping pullups or kipping chest to bar (or butterfly)
10-12 >>3-5 gymnastics kip on rings, hip to rings, hip to bar or highest kip possible. (the goal is to start getting close to MU).
For Time, CAP 22
8 squat clean @ 115/75
RX+ is 135/95