Announcements
– Complimentary Yoga for Foundry Members, throughout February at Yoga Six (in the Roosevelt Collection)!
The Foundry Printers Row, The Foundry Union Station – Team CrossFit
Warm-up
3 Rounds
– 10 Air Squats
– 10 Pushups
– 10 Pass through’s
– 10 Situps
Relays
– 20m Run
– 20m Run + 3 Burpees
– 20m Lunge
– 20m Bear Crawl
Metcon
Metcon (Time)
Partner Wod For Time – Cap 25
100 Shoulder to OH (95/65 One Partner at a time)
200m Double KB Farmer Carry (53/35 one partner at a time)
100 DU’s (One Partner at a time)
200m Double KB Farmer’s Carry (53/35 one partner at a time)
100 Med Ball toss sit-ups (20/14)
200m Double KB Farmer’s Carry (53/35 one partner at a time)
*Reps are total as a team of two
*Farmer’s carry completed as 10m shuttles (20 total lengths)
*Med ball toss sit ups partners sit 6′ away from eachother. Only the partner with the med ball does the sit-up (ball touches behind over head) then passes to the other partner