The Foundry Printers Row, The Foundry Union Station – CrossFit
Gymnastics
Handstand/HSPU Drills (7x 1-10 reps )
OTM 14
Odds: inverted hold (handstand, freestanding, tripod, etc.)
Evens: 1-10 HSPU*
*if no HSPU, then 3x 3-5s negative
Rest, Recovery, Mobility
5-8 minutes of coach led mobility for running (hip flexors, hamstrings, groin, low back)
Metcon
3x 6:00 intervals (“Tests” for time)
3 separate scores
*Do not start with the running sprints
Metcon (Time)
1k row
Metcon (Time)
60 burpees
Metcon (Time)
5x50m sprint + walk back