The Foundry Printers Row, The Foundry Union Station – CrossFit

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200m jog

10m figure 4

10m side lunge to spiderman

*any extra coach-led hip/hamstring/ankle mobility*

Back Squat (4 x 4)

*Sets to be completed on a 2:00 clock

*Sets o be completed at 75% of 1RM

*Maintain weight across all working sets

*Focus on speed, technique and confidence in lift.

Metcon (Time)

For Time – CAP 22

800m Run

40 Ball Slams (20/14)

40 KB Swings US (53/35)

400m Run

30 Ball Slams

30 KB Swings US

200m Run

20 Ball Slams

20 KB Swings


Ball Slams – 20/30+

KB – 62/44