The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
Who is your favorite cartoon character?
Warm-up
-arm circles and swings
9 total rounds of 30s on, 15s off
-hollow rocks or v-ups
-scapular pullups
-kipping pullups or ring rows
Pull-ups (OTM 10)
Odds: Kipping – Bar or Rings
Evens: Kipping Muscle-ups
If unable to do kipping Muscle-ups; work on MU transitions on low rings.
Pull-ups (OTM 8 x 1-8)
OTM 8 x 1-8 Strict Pull-ups or 8 (challenging, but unbroken) Ring Rows
Metcon (AMRAP – Reps)
AMRAP 14
12 – 11 – 10 – 9….2 – 1 Handstand Push-ups
2 – 4 – 6 – 8….22 – 24 Kettlebell Swings -USA (53/35)
*If you make it all the way through; work your way back to the beginning.