The Foundry Union Station – Event
Warm-Up
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.