The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
200 m run
then
2 rounds of:
12 Hollow rock
10 Supine hollow to arch(superman)
8 banded pull downs
8 banded face pulls
10 banded pass throughs
12 Banded bent over rows
equipment: light and medium band.
Gymnastics
A) 8 min establish a 1RM strict pullup (weight)
-Scale to find a 1RM w/ band. no black bands allowed. Challenge yourself to use the least assistance possible or more parallel to the ground during ring rows.
B) OTM 8:
Alternate
b)Kipping pullups*
a)Active hang or active hold on top of the pull up. for :20-:45 secs.
*If max set from week 2 was 6-10, do 4-6 kipping reps
*If max set from week 2 was 11-20, do 6-8 kipping reps
*If max set from week 2 was 6-10, do 4-6 kipping reps
*If max set from week 2 was 11-20, do 6-8 kipping reps
*If max set from week 2 was > 20, do 8-12 kipping reps
Gymnastics
Weighted Pull-ups (1RM)
Pull-ups
SCORE THE LOWEST ROUND
Metcon
Metcon (Time)
For Time, CAP 20
800m run
40 wallballs 20/14
400m run
20 wallballs 20/14
200m run
10 wallballs 20/14