Wednesday 03.09.16

The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Warm-up

12-10-8

-side lunges

-Hollow rocks/ candle stick to deck squat support

– lateral skater jumps

-Air Squats

-Good Mornings

-mountain climbers

Coach led ankle mobility

Gymnastics

OTM 2 – 5 rounds (10 minutes):

Pistols practice (4-5 on each side)

– Scale to meet the rep scheme

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Kb complex, 1 round = both sides completed:

7 single-arm russian kb swings

5 kb snatches

3 single-arm front rack squats

*RX 53/35
– Must complete the full complex on one arm before moving onto the other arm

– RX+ is single arm overhead squats ins/of front rack