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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

16 rounds of :20 on/ :10 off

-hollow hold

-superman hold

-v ups

-push ups

-calf raises

-good mornings

-band pull downs

-band pull aparts

Equipment: light band(s)

Gymnastics

15 minutes of core strengthening and support holds/hangs

A. L-sit support holds and variations on rings/parallettes (legs extended, knees tucked) https://youtu.be/PWuBjrN-knY

B. Parallette “shoot throughs” ( https://youtu.be/93cu6w2rHLg )

C. Active bar/ring hang (L-sit to scale up)

D. Windshield wipers (on ground or hanging on bar) https://youtu.be/X59_4RrU_aA https://youtu.be/-nbJbHMLB00

* all holds, hangs, and supports should be held for 10-20s intervals. Anything else should be done in sets of 3-5.

Metcon

Metcon (Time)

For Time, CAP 18

21-15-9

Box jumps + toes to bar

Then…

21-15-9

Rkbs 53/35

Situps

Ball slams 20/14

RX+ is 53/70

There is NO REST between the two sections.