The Foundry Printers Row, The Foundry Union Station – CrossFit
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%