The Foundry Printers Row, The Foundry Union Station – CrossFit
On December 6th we are again hosting our Trodo Open event. If you want to get involved in a fun team workout then get your name up on the board in the gym and we will get you set with a team on the day. The workout is designed for anyone to complete and there are different categories of scaling to suit all abilities! If you have questions please talk to any of the coaches in the gym about it.
Skill Work
KB Complex – OTM15
Min 1) 1 TGU each side
Min 2) 3 Windmills each side
Min 3) 5 Bottom Up Press each side
Metcon
Metcon (AMRAP – Reps)
Team of 3 – AMRAP 22
P1 – 5 Sandbag wood chop each side 40/20
P2 + P3 Alternate Burpee Box Jump Overs 24/20
EOM everyone does 4 lunges
Score = Reps (not counting lunges)