The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
Rotate through the following movements for 10 minutes:
8 spidermen stretch (total)
8 single arm KB swings
8 single arm KB push press
8 taters
8 KB halos
8 KB single leg and arm DL
Metcon
“Kettlebell Hell”
– 3 scores: total snatches, total cleans, total goblet squats from both rounds
Metcon (AMRAP – Reps)
1. In 3 minutes complete:
25 KB swings
15 burpees
AMRAP 1-arm KB snatches (alternating) with remaining time
Rest 1 min
Metcon (AMRAP – Reps)
2. In 3 minutes complete:
25 KB swings
15 burpees
AMRAP 1-arm KB clean and jerk (alternating) in remaining time
Rest 1 min
Metcon (AMRAP – Reps)
3. In 3 minutes complete:
25 KB swings
15 burpees
AMRAP KB goblet squats in the remaining time
***Rest 5 minutes – repeat 1, 2 and 3 again***
Men: 53 Rx/ 70 Rx+
Women: 35 Rx/53 Rx+