Announcements
Saturday Schedule is as follows:
Union Station is CLOSED
Printers Row
9am>> Trodo Open/Team CrossFit
10am>> Barbell Club
11am>> Benchmark
12-2pm>> Open Gym
The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
8 minutes of shoulder/lat mobility.
2 rounds of:
10 m monster walk
10 m straight leg bearcrawl
10 m hug a knee to samson stretch
10 m inchworm w/ push up
10 m figure 4
10 m broad jump
then
2 rounds of
10 pass throughs
10 hollow rocks
10 supermans
10 kips
Gymnastics
EMOM 12
Odds >> 8 unbroken toes to bar
Evens >> 20-30s hollow hold
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2, AMRAP 18
15/12 cal row
10 burpees
8 box jumps 24/20
Follow the leader. You must wait until your partner moves on to the next movement before you may start. NO PASSING.
*Score = total completed rounds (each person’s rounds count) + additional reps