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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

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.

Strength

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

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