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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm – Up (No Measure)

Various agility drills for review and practice

Metcon (No Measure)

Agility Drills – 2 Rounds | 4 Minutes per station (24mins)

Class will be divided into 3 equal groups. Groups will spend 4 minutes at each station running through various drills.

Ladder:

-Icky Shuffle

-In and Out

-Skiers

Cones:

-M Drill

-Box Drill

Hurdles:

-Double Leg

-Single Leg

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

15 toes to Bar

10 Push-ups

5 Squat Jumps

Rest 2

AMRAP 5

15 toes to Bar

10 Push-ups

5 Squat Jumps
*Pick-up where you left off in previous AMRAP.