The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds of
20 double unders/40 singles
10 air squats-goblet squat
10 hollow rocks
10 lunges BW (5 per side)
10 scap pull ups-kips-pulling variation
Strength
Front Rack Lunge (4×5 each leg)
16 minutes
Alternate legs
Build across all sets
Metcon
Metcon (Time)
3 Rounds for Time, CAP 20
50 double unders
30 alternating KB snatches 53/35
10 pullups
RX+ is chest to bar