The Foundry Union Station, The Foundry Printers Row – CrossFit
Warm-up
3 minutes of jump rope practice.
(high singles, doubles or triples)
3 rounds of:
5 Squat stretch
6 Side lunges
7 Air squats
8 Banded bent over rows
9 arm circles per side
10 leg swings per side
:20 second Hollow hold
:20 second Superman hold
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 11
50 double unders
5 muscle ups (ring or bar)
Rest 1 minute
-Scale to 5 pull up variation.
Strength
Back Squat (1RM)
20:00 to build to a Technical 1RM for the day.
FULL RANGE OF MOTION
Half reps won’t give you the results.