The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
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.