The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Mobility:
6 minutes of ankle mobility
then
2-3 rounds in 12 minutes of:
10 air squats
10 good mornings
10 single leg glute bridges (5 per side)
10 kb swings american
10 lunges
5 vertical jumps
5 kb push press per side
Gymnastics
Pistols (8x 90s )
Odds >> 8 kb weighted step up, 4 each side (do 4 reps on your weak leg, then 4 reps on your strong leg)
Evens >> 4-8 pistols (alternating legs)
*no score
Metcon
Metcon (Time)
5 Rounds for Time, CAP 12
200m run
6 power clean and jerks 135/95
RX+ is 155/115