The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
What is your favorite childhood game?
Warm-up
Partners: P1 does 300m row while P2 does wall squats (switch)
Then…
2 rounds of:
10 squat stretch
10 ring rows or kip swings
10 empty bar strict/push press
Depending on which metcon you start with, coach suggested
-wrist/front rack mobility
-hip/ankle/overhead mobility
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
CAP 15
Metcon
Metcon (Time)
“Mini Nancy”
3 rounds for time:
400m run*
15 overhead squats 95/65
CAP 15
*If you do not want to run in the rain, you may substitute 30 burpees for every 400m run (not RX). OR you can just run in the rain 🙂