The Foundry Printers Row, The Foundry Union Station – Team CrossFit
(No Measure)
Coach lead dynamic stretching
then
10 rounds each of Junkyard dog warm-up
10 rounds of over under warm – up
https://www.youtube.com/watch?v=2fsvvv3oJBg
Metcon (Time)
Teams of three
3 Rds
1) 10 Front Squats (135/95)
2) 10 Ring Push – ups (3″ From Floor)
3) Dead lift hold (225/155)
2 Rds
1) 20 Front Rack Lunges(95/75)
2) 20 Sit-Ups
3) Dead lift hold (205/135)
1 Rd
1) 30 Over head squat (45/35)
2) 30 Hi-lo Plank
3) Dead lift hold (185/105)
*1 Round is when all partners get through all movements
*Deadlift hold is at the top of a deadlift. The bar must be lifted in order for any of the work to be counted in the other movements
*communicate with your team mates because anything that is done with the DL bar on the floor WILL NOT COUNT!
*R+
sub FS with thrusters, Front rack Lunges with OH lunges, Sit-ups with GHDSU, Pistols with OHS ……Rx+ is all or nothing you must do all movements Rx+ if you chose it.