The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Coach’s Choice Mobility 10 minutes:
Suggested
-wrist
-shoulders
-hips
4 rounds in 12 minutes:
5 burpees
5 scap pull ups/ pulling variation
6 wall squats
6 Overhead squat
7 front squats
7 push press
14 jump rope (doubles or high singles)
equipment: empty bar and jump rope.
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
CAP 10
Metcon (Time)
6 Rounds for Time, CAP 15
5 toes to bar
10 OHS 95/65
30 double unders