The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
1 rounds of:
10 m inchworm w/ push up.
10 m spiderman stretch
10 m toe walk w/ hands overhead (stay in a hollow position)
10 m straight leg gymnastics bearcrawl
10 m side step to good morning
10 m of coach’s choice drill
Then 1.5 tabata.
Alternating
– hollow hold
– superman
– single arm kb swing right arm
– single arm kb swing left arm
Equipment: light KB
Gymnastics
Inversions, OTM 12
20-30s hold (athletes should choose a scale that has them actively focusing on midline stability)
A)Freestanding
B)Handstand against wall (facing wall or facing away from wall, be mindful of body position)
C) Tripod extended
D) Tripod
Metcon
Metcon (Time)
Teams of 3 For Time, CAP 20
9 total rounds (everyone does everything 3 times)
500m row
20 kb snatch from swing (10 per side) 53/35
10 HSPU*
-Rotate once all work is complete
*RX means flat surface, if abmat is needed it must have 45# plates on both sides. Scaled to 1 or 2 abmats and box hspu.