The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2-3 rounds of in 12 minutes.
10 banded good mornings
10 glute bridges
8 lunge lunge squat stretch
8 front squats (start at empty bar)
6 burpees
equipment: band and bar
Strength
Front Squat (4×8 @ 3:00 clock)
Sets 1-2 @ 60% of 1RM
Set 3 @ 65%
Set 4 @ 70%
Metcon
Metcon (Time)
15x (2:00 stations)
1. 40m bent-legged bear crawl
2. 20 medball russian twists (20/14)
3. 20 american kb swings FOR TIME, 53/35
Score = total WORKING TIME on kb swings across all 5 sets >> (10:00 minus your rest time)