The Foundry Union Station, The Foundry Printers Row – CrossFit
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.