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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Mobility

Lower Body

– Foam roll quads w/ knee flexion (3 min/side)

– Calf smash on KB horn (2-3 min/side)

– 2 minutes of twisted lizard pose (https://www.google.com/search?q=twisted+lizard+pose&espv=2&biw=1280&bih=631&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjC1Z-xn9jLAhXGOhoKHYuXBiMQ_AUICCgD#imgrc=yZvcCHV4z4KuaM%3A)

Upper Body

– Lax ball around scapula w/ arm movement

– Foam roll lats

– Banded shoulder openers

Metcon

Metcon (Calories)

4 rounds of 3:00 work/3:00 rest:

30 abmat situps + AMRAP row for calories
Sprint

For active recovery, focus on technique, and more powerful but fewer pulls