The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
2 rounds in 12 minutes of:
6 inchworm to squat stretch
12 goblet squats w/ a pause on the bottom
6 log rolls
12 lunges
6 leg swings per leg (front to back)
12 glute bridges
:30 sec front rack banded stretch
Weightlifting
Front Squat (3 x 5 )
25:00
Warm up sets:
10 @ empty bar
8 @ 35-45%
5 @ 55%
5 @ 65%
Working sets:
5 @ 75%
5 @ 80%
5 @ 85%
*Score last set.
Metcon
Metcon (Time)
5 Rounds for Time, CAP 12
7 burpees
21 kb swings (RUS) 70/53