The Foundry Union Station – Event

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The Monster Mash Warm-Up

When you hear “Mash” you perform

6 Burpees

6 Tuck Jumps

6 Squats

6 Star Jumps

Metcon (Time)

In Teams of 2-4

100 jump rope or jumping jacks (a)*

90 mountain climbers or high knees (left and right = 1) (b)*

80 air squats (c) *

70 ball slams

60 calorie row

50 Medball squat chest pass

40 MB or KB Sumo deadlift (d)*

30 sit ups or crunches (e)*

20 pull ups or ring rows

10 synchronized burpees or burpee plank.

*RX+ (experienced members ONLY)

a) double unders

b) inverted mountain climber

c) goblet squats 53/35

d) KB swings 53/35

e) Toes to bar

– One person working at a time.

– Athletes can decide how to divide the work.

– All team members must “HI 5” before moving on to the next exercise.