The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
It’s officially the last day of “summer”. What was the best/most memorable thing you did this summer?
Warm-up
3 rounds of the following @ :30 on/:10 off
-hollow hold/rocks
-tripod or handstand hold
-scapular pullups/kipping
Metcon (No Measure)
On The Minute 12
Odds: 1-6 Handstand Push-ups
Evens: 1-8 Pull-ups or Muscle-ups (Strict or Kipping)
*HSPU – 1 AbMat only
*HSPU Sub – 4 x :04 Negatives
*Pull-up Sub – Rings Rows or lightly banded strict Pull-ups
Handstand Push-ups (6 x 1-6)
Pull-ups (6 x 1-8)
Muscle-ups (6 x 1-8)
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
12 Kettlebell Swings – USA (53/35)
6 Wallballs (20/14)
3 Burpees