The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
2 rounds:
-clock walks (hold a plank position, then walk your hands to 9-3-10-2-11-1)
-10 light/medium kb swings
Metcon (No Measure)
Shoulder Mobility and Stability – 30:00
-10:00 Shoulder Mobility
-Double / Single Kettlebell Waiter Walks
-Banded PVC Walks
– :15-:30 Banded Bar Holds from rack
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
3 – Wall Walks
6 – Kettlebell Snatch – 3ea (70/53)
9 – V-ups
RX+
T2B – Only if they are legit, kipping, no swing T2B. You may start here but if the kip fails; go to V-ups.