The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Bike at easy pace
3 ROUNDS…
10 Bootstrap Squats
8 Up Downs
6 BB Good Mornings
4 Inch Worms
2 Push Up to Pike
*Hold bottom of squat until the last member has completed 3 rounds, then do the following together…
1:00 Bike at HARD pace
Workout
Metcon (Weight)
EMOM x 16 MINUTES
MIN 1 – 16/13 Cal ROW / Bike
MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)*
*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
Score is weight on the DL.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Cobra Stretch
3:00 Seated Forward Fold
4:00 Foam Rolling Quads