The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
2 min of double under practice
3 rounds of:
:30 sec inverted hold
15 calf raises (in, center and out)
12 air squats
9 kb swings
6 push ups
3 vertical jumps or kneel jumps
Metcon
Metcon (Time)
For Time, CAP 10
10-8-6-4-2
KB Swings (US) 70/53
Handstand Pushups
Metcon (Time)
For Time, CAP 18
5 Rounds for Time
10 Front Squats 115/85
50 double unders
RX+ is 155/115
Scale for dubs is BAR TAPS