The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds
150 m row
7 wall squats
7 band pull aparts (eye, chest and hip level)
7 inchworm w/ push up
7 glute bridges
14 calf raises
Strength
Overhead Squat (15:00 to build to a heavy set of 2)
ONLY full range of motion today. Check egos at the door 🙂
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12, Teams of 3
1. row for meters
2. 10 box jumps 24/20
3. 20 rkbs 70/53
Rotate when all work is completed.
Score = Rounds of: (rotations) + total meters
Additional box/kb reps DO NOT COUNT