The Foundry Union Station – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

3-4 SETS EACH

P1 —> Bike for Cals (increase pace every time on the bike)

P2 —> DB Complex*

Deadlift

SA DB Swing

Muscle Clean

Press

FS

Thruster

x 2ea

(10:00 Cap)

Extended Warm-up

Turkish Get Up (Build to Quality Weight )

FOR QUALITY

14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

Workout

Metcon (3 Rounds for time)

3 SETS

35/25 Cal Bike or Row

40 Alt. Hang DB Snatch (50/35)|(35/20)

-Rest 2:00 b/t Sets-