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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

General Warm Up

2-3 rounds: 5-8 reps of each

push up variation

pull up variation

sit up

air squat

supermans

Shoulder Press (6 x 2)

*Sets to be completed on a 2:00 clock

*First set is at 75% of 1RM

*Build weight across working sets

Metcon (Weight)

6 x 1 Complex

1 x Thruster

1 x Push Press

1 x Jerk (Push or Split)
*Sets to be completed on a 2:00 clock

*Warm-up on an empty bar and build to heaviest set of just completed Shoulder Press.

*Build weight across working sets

Metcon (Time)

3 Rounds For Time – CAP 8

200m Run

4 – Handstand Push-ups

8 – Chest-to-Bar

*HSPU sub is 8 Push-ups

*C2B Subs are Pull-ups / Ring Rows

*No Bands for Pull-up subs