The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2 rounds
one movement every :30 secs
banded good mornings
jumping jacks
suitcase DL
hollow rocks or hold
push ups to downward dog
superman
equipment: band and medium/heavy kb
Weightlifting
Bench Press (1RM)
Establish a 1RM, 20:00
Use a spotter.
Deadlift (1RM)
Establish a 1RM, 20:00
*Only do SAFE lifts! If it doesn’t feel right, don’t continue.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
30 double unders
15 air squats