The Foundry Union Station – CrossFit
Warm-up
Context: Practice – Form and technique is the focus.
Mobility: Ankle
Metcon
Should’ve Been a Cowboy (Time)
For time. 3 rounds CAP 30
16 pistols (alternate legs as desired)
(Health: step ups, Athletic: banded pistols)
16 toes-to-bar (Health: 32 sit ups)
16 bumper plate burpees (Health: 15lb / Athletic: 25lb* / Performance: 45lb)
800m run* (Health: 400m run)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 20 – 27 minutes, about 8 min per round.
Rx+: 25/45lb bumper plate weighted pistols