The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What is your proudest athletic accomplishment? CrossFit or otherwise.
Warm-up
Wrist Mobility:
Stretches 1-4
6-9 minutes to continuously rotate through
20 hollow rocks
30s inverted hold
20 band pull aparts (10 at chest level, 10 at hip level)
20m bear crawl
Gymnastics
Handstand/HSPU Drills (6×1-8)
OTM 12
Odds: 1-8 HSPU or 3x 3-5s negatives
Evens: Handstand Walk or 1 Wall Walk or 20m Bear Crawl
Metcon
Tabata Tuesday
Metcon (AMRAP – Reps)
“Quad-bata”: rotate through stations 1-4 eight times
1. 10m shuttle runs (4-point touch at each end)
2. Jumping lunges
3. Russian KB Swings 53/35
4. Rest**
**Yes! There is a REST station 🙂