The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
200 m run
2 rounds in 8 minutes of:
With a partner:
20 squat medball passes over a bar
20 weighted sit ups
20 back-to-back side rotation passes
20 ball slam pass
20 calf raises (individual)
5-8 minutes of agility review.
Agility
6 intervals of 4:00
Odds: agility ladder + cut right/left + rebounding hurdle hops
Evens: 20 alternating rkbs, 10 single leg RDL per side
Mobility
Suggested mobility:
– calf KB smash
– calf stretch
– hamstring stretch or smash w/ lax ball