The Foundry Union Station, The Foundry Printers Row – CrossFit
Question of the Day
What is your favorite place to take out-of-town guests?
Warm-up
-8 pvc pass throughs
-8 wall squats
-8 scap pushups/pushups/bomber pushups
-8 band pull aparts each level
-(6 kb arm bar, 3 on each side)
-6 half turkish get up
Stability
4 x 5:00 press complex*
In 5 minutes complete A-D, rest remainder…
a. 2 Turkish Get Ups on each arm
b. 20m double kb waiter walk
c. 3 double kb seated press
d. 30 band pull aparts (eye, chest, hip)
Repeat 3 more times
*Build kettlebell weight across
Metcon
Metcon (Time)
For time, CAP 14
200m run
8 snatches 115/75
200m run
8 snatches
200m run
8 snatches
200m run
RX+ 135/95
*There are 4 runs and 3 sets of snatches. Start and end with a run.