The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Mobility: 5 min
1:30 couch stretch per side
1 min front rack stretch OR trap smash per side
Equipment: lax ball, ab mat, and ab mat OR lax ball
Warm up: 8 min
2 rounds of:
– split squats per lead leg
– 6 inchworm w/ push up
– 6 shoulder press
– 3 split jerks (first round pvc, second round empty bar)
Equipment: empty bar, pvc
Weightlifting
A: Shoulder Press (Build to a heavy Split Jerk + Strict Split Press)
10 min
B: Clean and Jerk (8x [pocket clean + hang clean + split jerk])
Use heaviest weight from [A].
2:15 clock
*Yes, all squat cleans
Metcon
Metcon (AMRAP – Reps)
AMRAP
2 min max burpees
2 min REST
1 min max burpees
1 min REST
30s max burpees