The Foundry Union Station, The Foundry Printers Row – CrossFit
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