312.566.7201

The Foundry Union Station, The Foundry Printers Row – CrossFit

View Public Whiteboard

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.