Tuesday 4/28/2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

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.