The Foundry Union Station, The Foundry Printers Row – Team CrossFit
(No Measure)
10 m Dynamic Warm Up Down – jog back
-High knee pull
– lunge w/ twist
– single leg RDL
– figure four stretch
– high knee run
– skip for hight
– burpee broad jump
Metcon (Time)
Partner WOD CAP 30 (relay style, i.e. one person works and finishes the movement, then the next person. then both partners move to next movement)
5 Rounds for time
10 kb swings (US 53/35)
25 DUs (75 singles)
10 Burpee Box Jumps
100m Sprint
R+ 70/53 kb, 30 inch box