Wednesday 4/15/2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

OTM 4

odds: 20s high plank hold + 5-8 banded pull aparts

evens: 20s hollow hold/rock + 5-8 scapular pullups

Shoulder Press (5 x 5)

*Sets to be completed on a 2:00 clcok

*First set is at 70% of 1RM

*Build weight across working sets

Pull-ups (Every :30 x 10)

10 x :30

1-5 Strict Pull-ups or 6 Ring Rows

Metcon (Calories)

Teams of 2

10 Rounds – 2:00 | :15 Transition

P1 – AMRAP Row for Kcal

P2 – 15 Push-ups / Rest

*P2 can complete the 15 push-ups at anytime during their 2:00 of rest while P1 is rowing.