The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Warm-up (No Measure)
200 m run
tabata
– jumping jacks
-plank
-good mornings
-wall balls
equipment: med ball
Stability
8x 2:00 clock (move through everything twice)
1. 10m banded walks
2. 20 Banded Tricep extensions + lat pull downs
3. 20 Internal/External rotation
4. clock walk in plank position
Metcon
Metcon (AMRAP – Reps)
Teams of 3: Every 90s for 15 rounds
P1. row for calories
P2. max thrusters 95/65
P3. rest
RX+ is 135/95
Score is INDIVIDUAL calories and reps combined