The Foundry Union Station, The Foundry Printers Row – CrossFit
Mobility
Upper Body, 15-18 min
– lax ball trap smash, 2 min each side
– banded lat stretch, 90s each side
– wrists, 2 minutes
– front rack mobility/tricep barbell smash, 2-3 min each side
Warm-up
2 rounds in 8 minutes of:
9 hollow rocks
9 supermans
7 kb seated press
5 burpees
3 wall walks
30 m waiters walk
Gymnastics
OTM 12
Odds >> 30s inverted hold
Evens >> 30s max set HSPU (does not need to be unbroken, work for the whole 30s)
Scaling is as follows…
– Kipping or strict on flat surface
– kipping or strict with abmats (no more than 2 abmats, or 2 plates and an abmat)
– Negatives
– Box w flat surface
– Box w/ no more than 2 abmats
– Pushups
Metcon
Metcon (AMRAP – Reps)
8x (20s ON, 40s OFF)
Max HANG POWER CLEANS 95/65
Score total reps
RX+ is 135/95