The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Run 200m
10m Lunges w / Twist
10m Duck Walk
10 Push-ups
10 Air Squats
Hip / Rack Mobility
Front Squat (5 x 5)
*Sets to be completed on a 2:30 clock
*First set is at 70% of 1RM
*Build weight across working sets
Metcon (AMRAP – Reps)
AMRAP 8
Max set Wallballs
200m Run
*Complete a max set of wallballs. Once the ball touches the ground, run 200m before next max set.
*Scale to a weight that allows for at least 15 unbroken wallballs
*Score is total wallballs