The Foundry Printers Row, The Foundry Union Station – CrossFit
GYMNASTICS 1A WARMUP
-10 arm circles forward/back
-10-20 pvc pass throughs
20s work, 10s rest (3 rounds of the following sequence):
-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.