The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
6-8 minutes of mobility:
– shoulders/lats
-wrists
– calfs
2 rounds of:
20 arm circles (10 per side)
:20 sec hollow hold
:20 sec superman hold
15 calf raises
5 inchworm w/ push up
5 squat stretch
5 goblet squats
1 wall walk
Gymnastics
OTM 12
1-4 challenging* Handstand Pushups
*scale up or down to hit 4 reps in the first few rounds, then fatigue to 1-2 reps by the end.
Metcon
Metcon (Time)
5 Rounds for Time, CAP 22
20 box jumps* 24/20
15 back squats 135/95
10 burpee over bar
RX+ is 155/115
Bar comes from the ground.
*Box JUMPS are considered RX, box step ups are NOT.