The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
Review, explanation and practice of Agility stations.
Agility
8x 2:00 stations
1. agility ladder: drill down, walk back
2. single leg 3-point cone reaches (1 round each leg)
3. mini band walks (10 calf raises every 10m)
4. spot hops
Metcon
Metcon (Time)
4 rounds for time, CAP 20
12 snatches 95/65
12 burpees
12 russian kb swings 70/53
12 wallballs 20/14
RX+ is 115/75