The Foundry Union Station – CrossFit
Warm-up
Warm-up (No Measure)
4 ROUNDS
:30 Bike
25’ Forward Bear crawl
25’ Reverse Bear crawl
8/8 DB Cross Body Single Leg RDL
6/6 SA Half Kneeling DB Arnold Press
4/4 SA DB Overhead Split Squat
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 4 MINUTES
10 Cal Bike
10 Slam Ball (20/15)|(15/10)
-Rest 3:00 b/t Sets-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
400m Slow Walk Focusing on Calm Nasal Breathing