The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
200 m run
Dynamic Line Drills
2x
10 m bearcrawl
10 m monster walk
10 m broad jump
10 m lunge lunge squat
10 m inchworm w/push up
Mobility
– Trap/first rib with lax ball on the rig (1:30 per side)
– Lax ball around scapula (overhead mob) – keep low back on ground (2-3 min per side)
– Anterior shoulder/pec minor lax ball (2 min/side)
– Passive hang from bar/rings (as long as possible in 3 minutes)
– Lax ball in lower back/erectors and glutes with feet elevated on box (3 min/side)
– Couch stretch (2 min/ side)
– Banded sprinter stretch (30/side)
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
In teams of 2…
P1. 400 m run with a 20# medball
P2. 12 burpee box jump-overs
– Both partners must finish the allotted work before switching over
– Score is total number of burpee box jumps completed