The Foundry Union Station, The Foundry Printers Row – CrossFit
Mobility
20-30 min
– scorpion, 90s/side
– lax ball anterior pec smash, 2 min/side
– banded bully, 60s/side
– first rib smash, 2 min/side
– t-spine smash/overhead extension w/ foam roller or med ball, 2 min
– hamstrings, 2 min/side
– banded hamstring distraction, 60s/side
– glute smash w/ lax ball, 2 min/side
– calf stretch, 60s/side
Warm-up (No Measure)
2 rounds of:
8 squats stretch/ air squats
8 kips
8 push ups
8 hollow rocks
2 wall walks
Metcon
Metcon (Time)
For Time, CAP 18
2 rounds:
12 handstand pushups
24 toes to bar
36 burpees
48 wallballs 20/14
REST 3 MINUTES
Complete one round of the metcon, REST 3 full minutes, then complete a second full round.
Score is TOTAL TIME (including rest)