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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

2 rounds in 10 min of:

3 side lunges per side

5 squat stretch

9 goblet squats

11 glute bridges

13 walking lunges

15 jumping jacks

:30 sec banded front rack stretch

Strength

Front Squat (Establish a 1RM )

20:00

Suggested rep scheme:

10 @ empty bar

5-8 @ 50%

5 @ 60%

3 @ 70%

2 @ 80%

Build in singles

Metcon

Metcon (Time)

For Time, CAP 20*

3-5-7-9-11-13-15 box jumps

Alternate with…

15-13-11-9-7-5-3 burpees

*Every 4 minutes, do a 100m run
If you finish the box jump/burpee couplet before 20 minutes is called, you must STILL DO THE 100m RUNS every 4 minutes (treat them as a sprint)