The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
FBB Flow Warm-up
3-4 ROUNDS…
1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!)
10 Steps Bear Crawl Forward (slow & intentional)
10 Steps Bear Crawl Backward (slow & intentional)
10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)
10 DBL Sumo DB Deadlift
10 DBL DB Thrusters
20 Plate Hops
-10:00 Cap-
Workout
Metcon (3 Rounds for reps)
3 SETS FOR REPS
IN TEAMS OF 2
1:40 Max Cal Row or Bike
1:40 Max Wall Balls
1:40 Tire flip (Big/Small)
1:40 Max Front rack carry 40ft (53/44)
1:40 Sled drag 40ft (Two 45lbs plates/ One 45lb Plate)
1:40 Max Double Unders
-2:00 Rest b/t Sets-
40ft = 1 rep
Finisher
Warm-up (No Measure)
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Dragon Stretch + Nasal Breathing
3:00 Calf Release on KB
*Perform 1:30 on each side of the body.