The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…3-4 ROUNDS
200m Row
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs
Workout
Metcon (Time)
FOR TIME*
600m Row
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB FR Lunges
50 Box Jump + Step-Down
600m Row
*Weight Vest Optional
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching – Full Body
(No Measure)