The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds of:
12 band pull aparts (one level per round)
12 banded lat pull downs
10 v ups
10 supermans
8 inchworms w/ push up
8 pulling variation or kips
:20 sec inverted hold
*If doing MU add 3 dips
Gymnastics
Metcon (6 Rounds for reps)
6 Rounds of MAX Muscle Ups
20s on/ 90s off
Choose a scale that allows you at least 3 reps per round. Note your scale.
Ring and Bar MU count as RX.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 11
3 HSPU
6 toes to bar
18 kb swings (RUS) 70/53
RX+ is 6″ deficit HSPU (3 blue plates, + a green if you are using an ab mat)