The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Shoulder Stability and Mobility (10 minutes)
3-5 rounds of:
– 20m waiter walk (each arm)
– 3 inchworms
– 4 kb press on each arm
– 5 american kb swings
– 6 band pull aparts each way
– 7 scapular pullups
– 8 hollow rocks
Gymnastics
OTM 12
0:20 work/0:40 rest
Odd: Handstand Push-Up Variation
Even: Handstand Hold
Handstand Push-ups
Scale to work for the whole 20 seconds
– Scaling the hold: partial wall walk, tripod hold
– Scaling the push-up: no abmats today, box hspu on knees, pike hspu on box
Metcon
2 Rounds for Time (CAP 22):
21 Calories on Rower
18 Burpees
15 Power Cleans (95/65)
12 Abmat Situps
9 Power Snatches (95/65)
6 Rope Climbs
Rx+ 135/95
Metcon (Time)
Performed with a partner, follow the leader style (You must stay in order of exercises; second partner does not begin next exercise until first partner has moved on to the next movement)