The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
400 m run
then 3 rounds of:
5 IYT plate drills
10 m single arm farmers carry followed by
10 suitcase deadlifts
10 mountain climbers
10 table tops
equipment: light plates (1.25, 2.5 or 5) and kb
Skill Work
OTM 12, Isometric/Static holds
Rounds 1-4: 20s hollow hold
Rounds 5-8: 20s superman hold
Rounds 9-12: 20s active bar hang
Metcon
Metcon (Time)
4 Rounds for Time, CAP 20
Partners*
P1: 400m run
P2: Medball Complex** @ 20/14
*Both partners will complete 4 full rounds
**10 wall side slams L + 10 wall side slams R + 10 ball slams