The Foundry Printers Row, The Foundry Union Station – CrossFit
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