Announcements
7:30PM STAYS ALIVE! – Disregard the cancellation of the 7:30 classes at Printers Row. Our original intent was to discontinue the classes for a short period for the welfare of our coaches that have been working so hard over these past few weeks, and to rebuild the Endurance program. Coach Dan stepped up and offered his 7:30 time slot to keep the class schedule unbroken. Dan, Thank you for all of your hard work and dedication to The Foundry community, and for being such a caring coach to each and every member! It is all very much appreciated!
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
9 rounds of 20 secs (3 min)
:20 sec jumping jacks
:20 sec mountain climbers
:20 sec air squats
:20 sec lunges
:20 sec push ups
:20 sec sit ups
:20 sec burpees
:20 sec tuck jumps
:20 sec hollow variation
then
3 rounds of
7 pvc pass throughs
7 scap pull ups-kips-pull ups
7 barbell bent over rows
7 behind the neck push press
Gymnastics
OTM 9: 3-8 chest to bar
*Scale to hit the standard of chest to bar
*Kipping or butterfly >> if you’re working towards butterfly pullups but don’t have them, THIS is the time to practice!
*Develop your weaknesses!
Metcon (Time)
For Time, CAP 12
9 rounds:
5 hang power snatches 115/75
7 burpee over bar