The Foundry Union Station, The Foundry Printers Row – CrossFit
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%