The Foundry Printers Row, The Foundry Union Station – CrossFit
Warm-up
3 rounds:
10 pvc pass throughs
10 good mornings
20 band pull aparts (scapular activation)
*10 at shoulder and hip level
Deadlift (1×8 / 1×6 / 1×4 / 2×3)
1×8 @ 65%
1×6 @ 70%
1×4 @ 75%
2×3 @ 80%
*Sets to be completed on a 2:00 clock
*Focus on form, speed and confidence in the pull.
Metcon (Time)
10 Rounds For TIme – CAP 18
1 Round is…
Left + Right Side
3 Single Arm Swings
3 Single Arm Cleans (from swing)
3 Single Arm Shoulder to Overhead
3 Single Arm Snatches (from swing)
10 Burpees between each round of Kettlebells.
*Kettlebell (53/35)