The Foundry Printers Row – CrossFit
Endurance Warm-Up (No Measure)
– 800m Jog
2 Rounds
– 20m High Knees
– 20m Heel Kicks
– 20 Lunges
– 20s Arm Sprints
Skill Work
50m Sprint – 50%
Drill 1: Jump Rope
50m Sprint – 75%
Drill 2: Single Leg Pulls
50m Sprint – 90-100%
Rest, Recovery, Mobility
Rolling: Thorasic with a partner
Smash: Bicep w/ Barbell
Band: Ankle Distraction
Metcon (Time)
6 Rounds on a 3:00 Clock
– 400m Run
– 3 Tire Flips (small)
* Measure total work time
** sub MB over the shoulder 50#/30# if tire is occupied