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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

2 min of jump rope

then

rotate through the following movements for 10 minutes:

10 squat stretches

10 banded air squats/goblet squats

10 inchworms with a push ups

10 glute bridges

10 wall balls

Metcon

Every 90s for 21 rounds:

1. 3x front squat (build across 7 sets to a heavy triple)

2. 6-10 burpees (no more than 40s of work)

3. 12 kb swings (RUS) 70/53

Front Squat (7×3)

start @ 60-70%