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The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

200m jog then, 2 rounds:

-10 leg swings each way

-5 inchworms

-5 vertical jumps

Metcon (No Measure)

OTM 20

Odds – Push-ups x 5-10 Reps

Evens – Kneeling Jumps or Box Depth Jumps x 3 Reps

*Focus on full hip extension and good landing technique with the jumps.

*Stack plates on floor to make kneeling jumps challenging if needed.

*Use 20/12 box for depth jumps.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Pull-ups

10 Sit-ups

15 Air Squats

RX+

-3 Muscle-ups