The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Any book recommendations? Something you’ve read recently, or an old favorite?
Warm-up
200m run, then…
-arm circles (practice opposite ways)
-10-20 pvc pass throughs
-15 pushups
30s work, 10s rest (3 rounds of the following):
-hollow rocks
-superman hold
-scapular pullups
Pull-ups (OTM 12)
12 Rounds
Odds: 1-8 Strict Pull-ups (+1 rep over last week)
Evens: 12 Bar Kips
A.: Metcon (AMRAP – Rounds and Reps)
Teams of 3 – AMRAP 24
P1 – 400m Run
P2 – Rest / Spotter
P3 – Max Set Bench Press (115/75) + AMRAP Double Unders
*Switch is based on completion of run.
*Two Separate Scores
-A. Team accumulated bench press reps
-B. Individual double under reps
*Each run is scored as 10 bench press reps.
*Goal should be 10+ bench reps per max set.
RX+
(135/85)
B.: Metcon (AMRAP – Reps)
Individual Double Under Score