The Foundry Union Station – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Play a game or intro a skill!

Then…

GENERAL WARM-UP

ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap!

20 Cals on Bike or Rower

20 Russian Twists w/ Medball

20 Med Ball Floor Press w/ toss at top (bench press with med ball with toss to self)

20 Med Ball Ground to OH

20 Med Ball Alt Lunges

20 Med Ball Sit-ups w/ toss at top ( feet touching wall, situp, toss MB against wall at top)

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

Cal Bike

Sit-up

-18:00 Time Cap-

Finisher

Metcon (No Measure)

NOT FOR TIME

30 DB Manmakers*

*Increase weight every 10 reps