The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
7 rounds of :30 seconds.
-jog
-jumping jacks
-bearcrawl
-walking lunges
– butt kicks
– high knees
– vertical jumps
Followed by
2 rounds in 8 minutes
9 calf raises
7 pass throughs
5 kips
5 wall squats
3 push ups or dips if doing MU
5 side lunges (per side)
7 good mornings
9 pulling variation (ring rows, kipping pull ups, scap pull ups)
Coach led barbell warm up
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Muscle Ups (ring) and Full Snatches 135/95
Strength
Back Squat (3RM)
Back Squat, 6×3 @ a 2:15 clock (build to a technical 3RM)
Start @ 50% and build across by feel but no “ugly” squats.
Full Range of Motion.