The Foundry Printers Row, The Foundry Union Station – CrossFit

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-10 arm circles forward/back

-10-20 pvc pass throughs

20s work, 10s rest (3 rounds of the following sequence):

-hollow hold

-superman hold

-bar hang/ side swing/ kip

Pull-ups (OTM 8 x 1-5+1)

On The Minute Strict Pull-ups

Choose from the following options….

A. 1-5 Strict Pull-ups PLUS 1 from last weeks OTM.

B. 4 Negatives with a :05 count

C. 10 Ring Rows

*If you have strict pull-ups, focus on feet together, toes pointed, hollow body position and vertical pull.

*Negatives; only use a blue or lesser band. If a green or greater is needed; do ring rows.

500m Row (Time)

Max Effort 500m Row
Rows will be completed in conjunction with a partner doing work at another station on a 3:00 clock.

At the completion of the 3:00 clock, partners will switch. Each athlete will do each station 4 times. Total of 24:00.

P1 – 500m Row Sprint

P2 – 12 Banded Lat Pull Downs

– 12ea Bent Over Single Arm Kettlebell Row

Score is SLOWEST 500m row time.