The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP
IN TEAMS OF 2…
2 ROUNDS (P1 is the pacer, P2 performs reps of rope until P1 finishes round)
Partner 1…
20 Alternating V-Ups → 15 Kip Swings
10 Lunges → 10 Step Ups
5/5 Filly Presses → 5/5 Filly Lunge
Partner 2…
Single Unders → Double Unders
Metcon
Metcon (Time)
TEAM METCON (Teams of 2)
Part A:
5 ROUNDS
– 40′ Single arm front rack lunge (20′ per person) 50/35 – 35/20
– 20 Front Rack Step-ups (10 per person) – (24/20) 50/35 – 35/20
* During step-ups P1 performs 10 reps while P2 holds a front plank then switch.
** A Round consists of each partner completing a 20′ lunge and 10 step-ups
THEN CONTINUE TO…
Part B:
8-12-16-20-24-20-16-12-8
– DB Snatch (50/35) (35/20)
– Alternating MB Situps with 3′ Toss (20/14) (14/10)
*Split the snatches however you wish
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching