The Foundry Union Station – Event
Warm-up
Warm-up (No Measure)
Dynamic Warm-up:
10-15 Reps of the following:
-Wrist Circles (both directions)
-Elbow Circles (both directions)
-Seal Swings
-Over and Backs
-Freestyle Bounce / Windmills
-Arm Circles (both directions)
-Trunk Rotations (both directions)
-Hip Circles (both directions)
-Bow and Bend
-Knee Circles (both directions)
-Leg Swings (10 – 15 swings per leg)
And then…
Recommended Mobility:
2-3x through:
-Squatting Ankle Stretch, 10-30 seconds per ankle
– Bar on Knees
– Front Rack Stretch
– Scorpion stretch
– Samson Stretch (Spiderman)
Weightlifting
Snatch (1×1)
Clean and Jerk (1×1)
Announcement
Metcon (AMRAP – Reps)
Shirt Given?
Mark 1 rep for yes