The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
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
RX+
Ball Slams – 20/30+
KB – 62/44