The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
With a partner
2 min of Double under practice
while partner rows.
Then switch
2x
10 m monster walk
10 m bearcrawl
10 m figure 4
10 m burpee broad jump
10 m lunge w/ twist
2 rounds of
20 jumping jacks
10 air squats
10 calf raises
10 taters
10 step ups
10 knees to chest
20 mountain climbers.
Foundry Gone Bad (AMRAP – Reps)
5 rounds for total reps:
1 min wall balls 20/14
1 min double unders
1 minute box jumps 24/20
1 minute situps*
1 minute row for calories
1 minute REST
RX+ is toes to bar instead of situps