The Foundry Printers Row – CrossFit
Warm-up
:20 secs x 9 (3min)
rotate
jogging
jumping jacks
mountain climbers
air squats
push ups
butt kicks
high knees
tuck jumps
jogging
2x
20 m of kb waiter’s carry (per arm)
15 pvc pass throughs
12 kips- pulling variation
9 kb push presses
6 lunge to spiderman
3 burpees
CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit Games Open 16.1 Scaled (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Jumping Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep