The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2-3 rounds in 12 minutes of:
12 pvc pass throughs
6 inchworms w/ push up.
12 hollow rocks
12 supermans
6 kb shoulder press per side
6 kb windmills per side.
:20 sec inverted hold.
(tripod or handstand)
equipment: light kb, pvc and ab mat if doing tripods.
Gymnastics
A: Handstand Push-ups (5 minutes of review + 5 minutes of playtime)
Coaches: DO NOT SCORE THIS PORTION OF THE DAY
If you have HSPU, focus on becoming more efficient in the KIP
If you are still working towards getting up to the wall, practice KICKING UP to the wall.
B: Handstand Push-ups (OTM 8: 1-8 challenging reps)
Choose a rep scheme and a scale that you can remain consistent at for ALL 8 ROUNDS
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
10 pullups
20 box jumps 24/20
30 US kb swings 53/35
RX+ is 70/53