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The Foundry Union Station, The Foundry Printers Row – CrossFit

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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.