The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
-15 calf raises each way (toes forward, in, out)
-200m jog + 10 leg swings each way (forward/back, side/side)
2 rounds:
-12 air squats with a squat stretch every 3rd rep
-6 burpees
Back Squat (4 x 5 @ 75% +)
*Sets to be completed on a 2:00 clock
*First set to be completed at 75% of 1RM
*Build weight across working sets
Metcon (Time)
6 Rounds For Time – CAP 16
6 Target Burpees
12 Wallballs (20/14)
200m Run