The Foundry Union Station, The Foundry Printers Row – CrossFit
3 rounds in 11 minutes of:
4 squat stretch
1st round 8 side lunges – 2nd round spideman – 3rd round Samson stretch.
12 calf raises
16 goblet squats
20 glute bridges
:30 sec front rack stretch per side, wrist stretch and lat stretch.
Front Squat (2×20)
2 sets x 20 reps (18:00)
Take a couple of sets of 8-12 reps to feel out a realistic weight for the set of 20.
You will be out of breath. The last few reps should be a grind.
Yes, 20 reps of anything unbroken is tough but don’t be afraid to add some weight you might surprise yourself.
Expect it to be around 50% to 60% percent of 1RM.
DON’T FORGET ABOUT GOOD TECHNIQUE.
Metcon (No Measure)
Every 2 minutes for 9 intervals
1) 3 rope climbs or 6 rope lowers
2) 20m handstand walk (20m bent legged bear crawl)
3) 200m run