Tuesday 4.26.16

The Foundry Union Station, The Foundry Printers Row – CrossFit

View Public Whiteboard

Warm-up

Rotate through the following movements for 10 minutes

5 squat stetch to inchworm

7 banded good mornings

9 sit ups

12 RKB swings

15 calf raises

Speed

Metcon (Time)

Every 90s for 12 rounds:

10 deadlifts 115/75

20 lateral bar hops
Score is total time worked

RX+ is 155/105

Metcon

Metcon (Time)

For Time, CAP 12

5-10-15-20-25

Wall Balls 20/14

Ball Slams 20/14
Goal is UNBROKEN wallballs