The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Happy Hump Day! What’s your mid-week pick me up?
Warm-up
12 rounds of
30 sec on/ 15 sec rest
rotating through the following stations
-Push ups
-Good Mornings
-Handstand hold/ tripod
-KB swings
3 minutes of shoulder/lat/chest mobility
Metcon (No Measure)
12 Rounds – 1:30 clock
A. Windmills – 3ea side
B. Single Arm Seated Kettlebell Press – 3 L/R
C. Waiter Walk – 20m
D. Banded Pull-aparts – 10 eye level/ 10 chest level / 10 hip level
Metcon (AMRAP – Reps)
Teams of 2 – AMRAP 14
P1 – 250m Row
P2 – 8 Push Press (95/75)
– AMRAP Box Jumps (24/20)
*Score is total reps accumulated by team (250m row = 25 reps)
RX+
115 / 95