The Foundry Printers Row, The Foundry Union Station – CrossFit

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Half Tabata Series (4 rounds of each, 12 rounds total)

-Hollow Hold odds/ Arch Hold evens

-Hollow Rocks

-Log Rolls 2 left / 2 right

Hollow Rocks + Kipping (On The Minute Kipping Practice)

Skill development
10 OTM x 5-10 Bar / Ring Kips

Metcon (Time)

6 Rounds For TIme – CAP 11

6 – Double Lateral Bar Hop Burpees

12 – Shoulder to Overhead (95/65)

Double Lateral Bar Hop Burpees – two lateral hops so you always do burpees on the same side of bar.