The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What was/is your favorite food to eat at a BBQ?
Warm-up
200m jog
10m spiderman
10m burpee broad jumps
8 Rounds – 1:30 Work | :15 Transition
Agility Drills
-Hurdles
-Banded Lateral Side Steps
-Ladder
-Double Unders
Rest, Recovery, Mobility
15-20 arm circles forward and back
2x 30s banded lat stretches
8-12 kip swings or side swings
*find your scaling option
Metcon (Time)
For Time – CAP 20
400m Run
– 10 Chest-To-Bar Pull-ups
400m Run
– 15 Pull-ups
400m Run
– 20 Toes-To-Bar
400m Run
– 15 Pull-ups
400m Run
– 10 Chest-To-Bar Pull-ups
RX+
10-8-6-4-2 Muscle-ups