The Foundry Printers Row, The Foundry Union Station – CrossFit
Question of the Day
If you could be a professional athlete, what sport would you pick?
Warm-up
20 arm circles (forward/back)
20 arm swings (across/behind)
15x (20s on/10s off)
– plank or inverted hold
– pushups
– hollow hold
– shuttle run
– squat jumps
Strength
Shoulder Press (6x (3 + 3 HSPU))
2:00 clock to complete 3 presses AND 3 HSPU
Start at 60% of 1RM and build across sets.
Metcon
Metcon (AMRAP – Reps)
AMRAP 15
200m run*
20 wallballs 20/14
*A full run is worth 20 reps. A partial run is worth 10 reps