The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
12 minutes to complete 3 rounds of:
-200 m row**
– 15 banded good mornings
– 10 banded pass throughs
– 15 band pull aparts (different level each round)
– :20 sec hollow rock
Equipment: orange/red band and green/black band.
**not everyone needs to start on the rowers. Rotate as needed.
Metcon
REST 5 MINUTES BETWEEN METCONS
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
21 cal row
15 snatches 75/55
9 burpee over bar
RX+ is 105/75
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
21 situps
15 akbs 53/35
9 air squats
RX+ is 70/53