The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
1.5 tabata
-air squats
-jumping jacks
-push ups
-hollow rocks
-good mornings
-1 wall walk
Stability
9 round s of 3-minute stations:
1. waiter walk (20m per side, go heavy), 40m total
2. kb farmers carry @ 70/53 (10m forward/10m backward), 40m total
3. 8-12 banded bench press (https://youtu.be/mMcsVbdxQOQ)
*Go light at first, make sure to have a spotter.
Metcon
Metcon (AMRAP – Reps)
Teams of 3, AMRAP 9
1. 12/10 calorie row
2. max burpee broad jumps 6’/4′
3. REST
Team Score of burpee broad jumps