The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm – Up (No Measure)
1x
20 Mountain Climbers
15 Air Squats
10 Push-ups
1x
15 Banded Good Mornings
10 Air Squats
5 Inch Worms w/ Push-up
15 Banded Good Mornings
Deadlift (7 x 2 @ 80% +)
*Sets to be completed on a 2:00 clock
*First set to be completed at 80% of 1RM
*Build weight across working sets
****DO NOT DROP FROM TOP OF SECOND REP – Lower it down and get stronger.
Metcon (AMRAP – Reps)
Teams of 3 – 10 Rounds – 2:00 Work | :15 Transition
Station 1 – Push-ups – P1 – 5 / P2 – 5 / P3 – 5
Station 2 – Wallballs – 10/10/10
Station 3 – Pull-ups – 5/5/5
Station 4 – Sled Push (45lb Plate) – 10m
Station 5 – Sit-ups – 10/10/10
*Teams of 3 will work 2:00 at each station for reps.
*Athletes will trade reps as designated for each movement.
*Score = Total Reps and Meters
*Pull-up sub should be ring rows unless transition in and out of band is smooth and not time consuming.