The Foundry Union Station – Event

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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)


Snatch (1×1)

Clean and Jerk (1×1)


Metcon (AMRAP – Reps)

Shirt Given?

Mark 1 rep for yes