The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds in 12 minutes:
10 hollow rocks
10 supermans
5 kips
3-5 pulling variation
10 Spiderman stretch
15 jumping jacks
*if doing muscle ups add 3 ring dips and ring support hold (5-8 sec)
Gymnastics
OTM 9, Muscle Ups (ring or bar)
1. max unbroken rep set
2. half of your max rep set
3. rest
Muscle-ups (3x (max reps + half max reps + rest) )
Scale to chest to bar, pullups, banded pullups, then ring rows
Score best set of MU
Metcon
Metcon (Time)
6 Rounds for Time, CAP 20
20 double unders
10 burpees
200m run
RX+ is 50 double unders
Scale to 50 singles (but only after attempting double unders for a bit)