The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2x 10 m of each
-Samson stretch
-high knees
-butt kicks
-bearcrawl
-crabwalk
-duck walk
6 minutes coach led movement prep ( suggestions: arms circles, wrist mobility, leg wings, etc.)
2 rounds of:
9 hollow rocks
9 supermans
:20 seconds side plank per side
6 table tops
:30 second plank, low ring plank or support hold.
3 burpee tuck jump (or high vertical jump)
Conditioning
Pushups/Dips and Accessory Work
10 minutes OTM
10 Rounds
a)3-8 push-ups OR 3-6 dips (as strict as possible, scale to hit at least 3 reps)
b)5 kb row each side
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
7 box jump overs 24/20
14 situps
21 air squats