The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
200 m run
3x
15 pvc pass throughs
12 scap pull ups/kips
9 banded good mornings
6 wall squats
3 burpees with power jump
Coach led barbell warm up
Power Snatch (12 minutes to build to a heavy single )
Mobility
8 minutes to mobilize for running: coach led
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups