The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
:20 sec x 9 rounds
buttkicks
side shuffle right
side shuffle left
high knees
bearcrawl
duck walk
good mornings
toy soldiers
air squats
then
2 rounds of:
13 pvc pass throughs
11 snatch grip deadlifts
9 push jerks behind the bar
7 wall squats or OH squats
5 vertical jump to active squat landing. (stabilize before standing up)
equipment: bar and pvc.
Weightlifting
Snatch (Build to a 1RM)
20:00
Full snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
12 situps
10 pushups
8 air squats
REST 4 minutes, REPEAT
RX+ is…
6 toes to bar
5 handstand pushups
4 goblet squats 70/53
*No scaling if you do RX+