The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2 rounds in 9 minutes of:
8 squat stretches
8 Good mornings
8 Side lunges
8 Glute bridges
8 back squats*
*start at empty bar and add weight but do not pass your 50%
Strength
Back Squat (Find a 1RM)
25:00
Suggested warmup rep scheme
5 @ 65%
3 @ 75%
2 @ 80%
1 @ 85%
Build in singles from there.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12 box jumps 24/20
12 burpees
12 cleans 135/95
RX+ is 185/135