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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Mobility

Upper Body, 15-18 min

– lax ball trap smash, 2 min each side

– banded lat stretch, 90s each side

– wrists, 2 minutes

– front rack mobility/tricep barbell smash, 2-3 min each side

Warm-up

2 rounds in 8 minutes of:

9 hollow rocks

9 supermans

7 kb seated press

5 burpees

3 wall walks

30 m waiters walk

Gymnastics

OTM 12

Odds >> 30s inverted hold

Evens >> 30s max set HSPU (does not need to be unbroken, work for the whole 30s)

Scaling is as follows…

– Kipping or strict on flat surface

– kipping or strict with abmats (no more than 2 abmats, or 2 plates and an abmat)

– Negatives

– Box w flat surface

– Box w/ no more than 2 abmats

– Pushups

Metcon

Metcon (AMRAP – Reps)

8x (20s ON, 40s OFF)

Max HANG POWER CLEANS 95/65
Score total reps

RX+ is 135/95