The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
400m jog, then…
10m toy soldiers
10m side lunge to spiderman
10m hug a knee to samson
10 leg swings each way
3 rounds:
10 pvc pass throughs
8 squat to mornings
6 sots press
Back Squat (4 x 10)
*Sets to be completed on a 2:30 clock
*First set is at 50% 0f 1RM
*Build weight across working sets
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
CAP 16
* If raining sub 400m Row for the Run (not Rx)
** For DNF add a second for each missed rep (run is worth 1 rep if started, 2 if completed), and mark rounds + reps in comments