Announcements
Foundry Endurance Info Session THIS Thursday 7/2 from 6-7pm @ Printers Row with coach Jeff.
– Learn how you can run faster, complete your first race or set a new PR, and maintain a strong, lean, and healthy body.
The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
200m jog, then…
10 squat stretches or spidermans
12 situps
10 calf raises each way
Comments
Athletes will rest 5 minutes between the two Metcons based on their individual time. If you do not finish the allotted work in the CAP time; stop and rest 5mins before proceeding to the next Metcon.
A.: Metcon (Time)
CAP 15
1000m Row
75 Double Unders
50 Air Squats
25 Ball Slams (20/14)
DU Sub – 150 Singles
B.: Metcon (Time)
CAP 15
800m Run
60 Kettlebell Swings – Russian (53/35)
40 Wallballs (20/14)
20 Box Jumps (24/20)
10 Handstand Push-ups
C.: Metcon (Time)
Total time to complete both workouts including the 5mins of rest.