The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
with a partner alternate
double tabata.
p1: full tabata row
p2: rotate through the following:
1. push ups
2. Good mornings (band)
3. kipping variation (hips to low/high rings, focus on hip extension)
4. pulling variation (ring rows/kipping pull ups)
switch at the end of one full tabata.
Coach led shoulder mobility
Gymnastics
A. Max set of UNBROKEN muscle ups
B. EMOM 6: 60% of A
Muscle-ups (1 max set of unbroken)
Scale: Ring Dips (1 max set of unbroken )
Metcon
Metcon (AMRAP – Reps)
4 rounds:
1 min max cal row
1 min rest
1 min max power cleans 95/65
1 min rest
RX+ = 135/95