The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Tabata warmup: alternating
Jump rope/DUs
Air squats
A: Metcon (No Measure)
Pistol Practice
10-15mins of Pistol progressions
-Bands
-Box (sitting on or standing on)
-Rolling from back to pistol
-Plate under heel
-Plate held in front
-KB weighted
-Parallettes
– Etc.
B: Pistols (OTM 10 x 3-5 Each Leg)
Metcon (Time)
10 Rounds for Time – CAP 18
-15 Goblet Squats (53/35)
-30 Double Unders
***Every Other Minute (EOM) complete 3 kettlebell snatches each side
*Sub for DUs is 30 Target Taps – both hands above head, jump to touch a target 6-8 inches above reach. Double tap bar at top of each jump. Work on rhythm and fast reaction time off the ground.
RX+ 70/53 KB