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The Foundry Union Station, The Foundry Printers Row – CrossFit

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Warm-up

inverted tabata

8 rounds of (:10 on/ :20 off)

Rotating through

-bearcrawl

-crabwalk

-duck walk

-hollow rock

then

2 rounds of 10 reps of each:

banded good mornings

glutes bridges

russian twist

squat stretch – air squats

pass throughs

equipment: pvc and green or black band.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

15 akbs 53/35

15 wallballs 20/14

Weightlifting

Snatch (Every 2:30 for 8 sets)

Sets 1-3: 5 @ 60%

Sets 4-6: 3 @ 65%

Sets 7-8: 2 @ 70%