The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Mobility (4 min):
2 min of couch stretch per side
2 rounds of in 12 min:
8 side lunges
8 kb taters
: 20 sec high plank
8 shoulder press
8 samsom to spiderman stretch
:20 sec tricep smash w/ bar per side
8 squat stretch
8 Thrusters
equipment: empty bar on rack, light/medium kb,
Weightlifting
Front Squat (3×3)
Front Squat, 20:00
warm up sets
10 @ empty bar
8 @ 30-45%
5 @ 55-65%
3 @ 65-75%
working sets
3 @ 80%
3 @ 85%
3 @ 90%
*score last set
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
7 burpee over bar
7 shoulder to overhead 115/75
RX+ is 155/115