The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
tabata
alternating:
Double under practice
air squats
2 rounds of:
12 kb swings
12 kb single arm thrusters (6 per side)
12 lunges (total)
12 calf raises
Coach led barbell warm up
Weightlifting
Squat Clean + Hang Squat Clean
1. 10 minutes to build to a heavy complex
2. Every 1:15 for 6 rounds complete the complex at 70-80% of above
Squat Clean + Hang Squat Clean
Metcon
Metcon (Time)
3 Rounds For Time:
90 Double Unders
600 m Run
30 Wallballs (20/14)