The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 rounds in 9 minutes of:
5 push ups
5 deadlifts
5 hang to high pull
5 hang power clean
5 push press behind the neck wide grip
5 hang power snatch
5 vertical jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 24
4 burpees
8 hang power cleans 95/65
4 box jumps 24/20
8 hang power snatch 95/65
4 burpee box jumps
Rest 1 minute
Mobility
16-20 minutes of in class mobility:
Suggested drills
2 minutes of foam roll quads (per leg)
2 minutes rolling adductors (per leg)
2 minutes of frog stretch
2 minutes of couch stretch (per leg)
1 minute of calf stretch (per leg)
2 minutes of hamstring stretch (coach’s choice)