The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
200m run then, 2 rounds:
-8 leg swings each way
-5 squat stretch (pause at bottom and top positions for at least 3 seconds)
-3 vertical jumps
Metcon (No Measure)
5 x 3 Depth Jumps (20″)
*Focus on fast reaction off the floor and good athletic landing position
Back Squat (3 x 3)
*Sets to be completed on a 2:00 clock
*First set to be completed at 75% of 1RM
*Maintain weight across working sets
*Focus on speed and confidence of the lift
Metcon (Time)
3 Rounds For TIme – CAP 14
400m Run
20 Sandbag Squat Cleans (40/20)
10 Sandbag Sit-ups (40/20)