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The Foundry Union Station – CrossFit

Warm-up

Context: Practice – Form and technique is the focus.

Mobility: Ankle

Metcon

Should’ve Been a Cowboy (Time)

For time. 3 rounds CAP 30

16 pistols (alternate legs as desired)

(Health: step ups, Athletic: banded pistols)

16 toes-to-bar (Health: 32 sit ups)

16 bumper plate burpees (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

800m run* (Health: 400m run)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 20 – 27 minutes, about 8 min per round.

Rx+: 25/45lb bumper plate weighted pistols