The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2 rounds in 8 minutes:
8 squat stretch
8 goblet squats
8 side lunges
8 glute bridges
8 good mornings
8 hollow rocks
16 jumping jacks
4 burpees
Equipment: medium KB and band.
Strength
Front Squat (MAX OUT, 25:00)
8 @ empty bar
5 @ 30 – 40%
3-5 @ 50-60%
3 @ 75%
1 @ 85%
1 @ 90-97%
1 @ 100%+
1 @ 100%+
1 @ 100%+
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Time Cap = 12:00 minutes